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Exercise for Mid-Back, Neck, and Shoulder Pain

Are you dealing with shoulder pain? Neck pain? Headaches? Tight muscles? Bad posture? Stiff upper backs? Then let's learn an exercise today that will help!

This exercise is targeting a muscle called Serratus Anterior. Often, this muscle is lazy causing other muscles to compensate, joints to become stiff, and other corresponding problems. This exercise is simple, but the results are incredible!

  1. Begin by getting on your hands and knees. Hands should be under shoulders

  2. Rock your butt back onto your heels. 

  3. Drop down onto your forearms, making sure your elbows are still under your shoulder. 

  4. Pull your shoulder blades down, almost as if you are tucking them into your back pockets. 

  5. Curl your fingers like you are gripping a large dodgeball

  6. Place a yellow exercise band around your hands, keeping your thumbs on the outside of the exercise band. Hold some tension in the band, so it is tight. 

  7. Slowly turn your hands out, facing your palms up toward the ceiling and then return to neutral

  8. Repeat 10x, 3x per day

For more great exercises like this one, visit our website at If you are struggling with pain, lack of mobility, stiffness, or tightness, give us a call today at (615)-900-5187. 

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