Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Simple Middle Back Exercises for Relief

1. The "Hug" Stretch

• Wrap your arms around yourself
• Gently pull your shoulders forward.
• Hold 30 seconds
• Repeat two to three times.

2. Overhead Lat Stretch

• Reach your arms overhead
• Gently lean to one side.
• Hold 30 seconds
• Repeat two to three times each side.

3. Shoulder Rolls

• Slowly roll your shoulders up, back, and down.
• Perform 10 to 15 repetitions.
• Repeat this every hour throughout the day if you have symptoms

4. Wall Angels

• With your back against the wall
• Slide your arms up and down slowly.
• Repeat 5-10 times
• Perform two to three sets.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.