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3 Great Exercises to Loosen Up Your Mid-Back at Work


Filed Under (Fitness, General) by Rick Kaselj

I wanted to give you 3 Great Exercises to Loosen Up Your Mid-Back at Work. They are really easy, all they require is a chair and you are just going through some movements around your chair.

3 Great Exercises to Loosen Up Your Mid-Back at Work

CLICK HERE to watch the YouTube video.

I know a big complaint that I am getting from clients is that their mid back is tight and sore. They ask what they do about it. These are three great exercises that you can do at work which will help ease your mid-back.

#1 – Standing Wall Twist

Donnalee is facing the chair. She is going to lift the left leg up on to the chair and then she is going to rotate her body towards the wall. She is going to place her hands on the wall and hold that position so she can feel a light stretch in that mid back and upper back area. She can shuffle her hands to intensify the stretch depending on how much she is looking for. I am looking at holding it for 10 seconds.

Standing Wall Twist

Standing Wall Twist

#2 – Standing Twist

Standing Twist

Standing Twist

The same thing, facing the chair, bringing that left leg up, hands are out front and then rotating to the opposite direction. Hold it for 10 seconds and then coming back to the start and relaxing.

#3 – Chair Shoulder Drop

Donnalee puts her hands on the edge of the chair and then what she is trying to do is lightly bending the knees, bending through the hips and trying to drop those shoulders, looking at getting a little bit of an arch in that mid back area. We want to go with a 10 second hold when it comes to that stretch.

Chair Shoulder Drop

Chair Shoulder Drop

What I suggest if it’s your first time to go through with these exercises is to make sure you are doing the exercise right and hold them for about 5 seconds. Make sure you get the technique perfect then you can progress on to about 10 seconds hold and you can go through things 2 to 3 times to loosen up your back.

Give those exercises a go. They are three great exercises to loosen up your mid back at work.

If you are looking for a program to help you overcome back pain, then check out Fix My Back Pain….



Rick Kaselj, MS.



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