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I got Jenna to demonstrate these exercises.
People who sit a lot, and females who do not wear proper-fitting bras, often end up having midback tightness. The exercises below are great examples of filler exercises. These are quick routines that you can do in between exercises or sets, instead of quick rests. This allows you to improve the movement of your body continuously, decrease injury, help with recovery and continue getting more benefits from your workout.
#1 – Sitting and Rotating
Take a seat. Place your hands on your shoulders. Rotate to one side as far as you can. Hold that position for a second or two. Then, move to the front and the other side. Go back and forth from side to side.
Sitting and Rotating
Perform one set of 3 repetitions on each side in a smooth, controlled movement, with a good stop at the end position for 2 seconds. You may progress to 5 reps on each side with a light resistance in your midback area. We’re trying to loosen up the joints in that midback area by going through this exercise.
#2 – Back Arches
This exercise works best on a solid surface like a chair or bench. Place your hands on your shoulders and arch your back. We’re trying to target the midback area, arching through the thoracic spine.
Perform one set of five to 10 repetitions with a good stop at the end for a second with light intensity.
#3 – Sitting, Rotating and Side Bending
Sitting, Rotating and Side Bending
Rotate and do a side bend, and then go back to the starting position. Then, repeat this rotation and side bend on the other side. With this exercise, we are focusing on the rotation and side bending movements.
Perform one set of 3 repetitions on each side, a total of 6 movements. You can progress to 5 reps or a total of 10 movements in a smooth, controlled movement with a quick stop at the end position for about a second with light intensity. We’re looking at loosening up those joints and having those joints move a lot better.
Rick Kaselj, MS
For your equipment-free workout to target your entire body, check out the Bodyweight Blender program here!