3 Filler Exercises To Ease Mid-back Tightness

I am writing to you from the middle of the ocean.

Up early

The family and I are on a holiday. We are on a cruise from Vancouver to San Diego. To my surprise, I was able to access the internet, so I put together a video and article on a few exercises to help you with your mid-back.

Enjoy the exercises!


In today’s video, I wanted to go through 3 Filler Exercises that Help Loosen Up Your Mid-back.

3 Filler Exercises to Loosen Up Your Mid-back

CLICK HERE to watch the YouTube video.

People who sit a lot and females who do not wear proper fitting bras often end up having mid-back 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 continuously improve the movement of your body, decrease injury, help with recovery, and continue getting more benefits from your workout.

I got Jenna to demonstrate these exercises.

#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, then to the other side. Go back and forth, side to side.

Sitting and Rotating

Sitting and Rotating

Perform 1 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 mid-back area. We’re trying to loosen up the joints in that mid-back area by going through this exercise.

#2 – Back Arches

Back Arches

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 mid-back area, arching through the thoracic spine.

Perform 1 set of five to ten repetitions with a good stop at the end position for a second with light intensity.

#3 – Sitting, Rotating and Side Bending

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 1 set of 3 repetitions on each side, a total of 6 movements. You can progress to five 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.

If you want to learn how maximize your training results without adding another minute to your routine, then click here to check out the 50 Filler Exercises program.

Take care!

Rick Kaselj, MS