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Mid Back Condtitioning to Improve Posture
This routine Strengthens the thoracic spine and shoulder muscles along with stretching and foam rolling to counter Tech neck. It targets key posture-supporting muscles like the rhomboids and trapezius. Regular execution helps improve upper back stability and posture.
  • 1. Spinal Foam Rolling
    Flip sides

    00:11 min

    Exericise Instrucions
    Lie on your back with arms crossed over your chest or behind your head, then roll from the lower rib region in your spine up to your upper back, keeping your feet planted and hips off the floor. To intensify pressure on your upper back, raise your hips higher while rolling in that area. Complete your set or roll back and forth for the suggested time.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Foam Roller Thoracic Spine Extension
    Flip sides

    00:15 min

    Exericise Instrucions
    Lie on your back with a Foam Roller on your upper back region. Clasps your hands behind your neck and slowwly bend your nec and k and head back towards the ground. Hold for prescribed duration and repeat assigned reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Quad Tspine Rotation
    Flip sides

    00:06 min

    Exericise Instrucions
    Get in a quadraped position resting on your forearms. Place one hand behind your back, palm up. Slowly rotate your torso towards the ceiling, at the top of the stretch rotate your head to look at the ceiling. Hold here for prescribed duration, release the stretch and repeat prescribed reps. Repeat on other side.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 4. Prone Shoulder Hurdles
    Flip sides

    00:16 min

    Exericise Instrucions
    Lie face down, make a fist and rest forehead on fist. Extend opposite arm overhead and make a fist. Move the arm towards the torso with 3 or 4 hurdles. Complete prescribed repetitions then swith sides and repeat.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 5. Thoracic Posture
    Flip sides

    00:06 min

    Exericise Instrucions
    Stand with your back against a wall. Raise your arm to shoulder height, bending your elbow to touch the wall. Turn your head toward your bent arm. You'll feel a stretch in your upper back and neck. Hold at the end for the recommended duration or perform assigned reps and then slowly release the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 6. Wall Arm slide
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand upright with your back against a wall, elbows bent, and forearms and hands on the wall, squeezing shoulder blades together. Slide arms up until nearly straight, keeping contact with the wall. Lower arms back down, maintaining contact. Repeat prescribed number of reps.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 7. Scapular retraction and depression
    Flip sides

    00:06 min

    Exericise Instrucions
    Stand straight facing a wall, arms raised to place your right hand near 2 o'clock and left near 10 o'clock, keeping your elbows straight. Squeeze your shoulder blades down and together, retracting your scapulae. Hold briefly, then relax your arms upward. Repeat to Strengthen scapular stabilizers, resting as needed between sets.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk