Mid-Back Pain Exercise

Unlocking Your Mid-Back: The Kneeling Thoracic Extension Exercise

Do you spend hours hunched over a desk, a steering wheel, or your smartphone? If so, you're likely familiar with that nagging tightness and discomfort in your mid-back. This area, known as the thoracic spine, is crucial for good posture and overall mobility, but it's often neglected in our daily lives.

The good news is, you don't have to live with a stiff, achy mid-back. This exercise is a fantastic way to gently and effectively improve the mobility of your thoracic spine. It requires minimal equipment and can be done almost anywhere.

How to Perform the Exercise:

1. Get into position: Kneel on the floor with your knees hip-width apart. Place your forearms on a bench, coffee table, or sturdy chair, with your palms facing each other.

2. Align your body: Keep your hips directly over your knees. You should feel a straight line from your hips to your head.

3. Initiate the movement: Slowly and gently lower your chest toward the floor, allowing your head to drop between your arms. You should feel a stretch in your mid-back

4. Breathe and hold: Take a few deep breaths, focusing on expanding your chest as you inhale. Hold the stretch for 2-3 seconds.

5. Return to the starting position: Slowly and mindfully lift your chest back up to the starting position.

As chiropractors, we see firsthand how a lack of thoracic mobility can contribute to a wide range of issues, from headaches and neck pain to shoulder problems and even breathing difficulties. The kneeling thoracic extension is a go-to recommendation because it directly targets the source of the stiffness, helping to restore proper function and reduce pain.

If you're struggling with persistent mid-back pain, remember that a consultation with a chiropractor can provide a comprehensive assessment and personalized treatment plan. We're here to help you move better and live a pain-free life!

For more great exercises like this one, visit https://www.tennesseebackpaincenter.com/blog/categories/exercise-videos