MID BACK MOBILITY

A large amount of spinal rotation while performing our daily activities or sports (I.e., golf, surfing, tennis) comes from the thoracic spine.

This exercise known as “the open book” is my goto for improving rotation and mobility in the mid and upper back.

This exercise has three main benefits:
• Improve mobility, especially rotation in the mid and upper back.
• Increase strength and stability of the mid back muscles as well as some shoulder girdle muscles.
• Decrease pain in the neck and mid/upper back
Here are the 3 variations I recommend
1. This first one is the most basic version. Bring your knees to hip level. Gently squeeze your shoulder blades to start and rotate around your spine. Make sure to follow your moving hand with your head.
2. The second version uses a light resistant band to help strengthen those midscapular muscles. Initiate the movement by squeezing your shoulder blades together and the rest is the same as the first variation. This is my favorite!
3. This third variation is a great option if you want to include the lumbar spine (low back). Using the foam roller like this brings everything from the neck to the tailbone in to play and really helps lengthen those paraspinal muscles!

✅CONSISTENCY IS THE KEY

#chiropractic #health #yoga #healthylifestyle #nutrition #selfcare #wellness #healthyliving #healing #recovery #pain #massage #therapy #fisioterapia #healthcare #healthandwellness #holistichealth #mobility #rehab #massagetherapy #physiotherapy