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Quick Easy Exercise to Ease Your Mid-Back Stiffness


Filed Under (General) by Rick Kaselj

I am back from my trip to Irvine and San Diego.

Last Saturday, I shared to a group of people how I have been able to create a “go-to” blog and YouTube channel when it comes to injuries and pain. It was great!

Rick Kaselj Teaching in San Diego California

Like with all my presentations, people asked me about their injuries after I presented and it was a pleasure to help them.

Now, what I have for you today is a  second video when it comes to a quick and easy exercise that you can do to loosen up your back.

A lot of people are doing a lot of sitting and a big complain is mid-back stiffness.

Quick Easy Exercise to Ease Your Mid-Back Stiffness

CLICK HERE to watch the YouTube video.

This exercise is great if you are sitting a lot and if you are having tension and stiffness in the mid back. It hardly takes any room and it takes no equipment. This exercise is called the Lunge with Shoulder Rotation.

I get Donnalee to demonstrate the exercise.

Level 1

Donnalee takes a big step forward with her right leg. She brings her right arm on the inside of the leg and then she brings both hands to the ground.

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor)

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor)

Some people are so tight and that’s all they can do because of their hip and mid-back.

Level 2

Donnalee brings her hand to the head and then she’s rotating through the shoulder to the level that she can. She goes back to the start and does it again.

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation)

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation)

Repetition wise, you start off with 3 repetitions and then you can progress to 5 to 10 repetitions. It should be feeling good in loosening up and there’s shouldn’t be pain associated with it.

Level 3

Donnalee straightens her arm out and then do the shoulder rotation as well. Now with this one, we’re looking at getting a stretch in front of the shoulder. We are really working those mid-back muscles and we’re really working on rotating that mid-back which is tight in most people.

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

When it comes to going through it on the opposite side, it’s the exact same thing. You take the big lunge. If you go to the left leg, left arm and shoulder going through the inside of that leg and then you can pick which level you are at. Level 1 is hands on floor. Level 2 is the chicken wing as I call it, a little chicken wing and rotating through that chicken wing. And then Level 3 is the arm to the sky. Pick which level you are at.

It’s an excellent exercise that helps opening up those hips which tends to be tight in people. Also, it helps in opening up the shoulder and loosening up the mid-back which is tight in so many people. Give that exercise a go.

Make sure you swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance I have an article, a video, or an interview that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Now thirdly, head down below, hit like and leave me a question or a comment.

If you are looking for a program that has cutting edge techniques for improved performance that will help you reach all of your physical and movement goals, then grab your own copy of the Ruthless Mobility program here:

Ruthless Mobility Program by Dean Somerset and Rick Kaselj

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (2)


Hey Rick, re the Rotating Plank….probably not doing it correctly form-wise, not sore so much in the abs but……feel it pretty good in my lower back, which I`ve had trouble with for years. Much obliged for this & your many other helpful videos! lb



Rick Kaselj Reply:

Glad to help, Lindy!


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