Middle Back Exercises
Is your middle back neglected? Many of
us think about back
exercises
in terms of lower back
and upper
back exercises. However, for the muscles in between, middle
back
exercises can be key to maintaining adequate rotation and
flexibility
in the mid-section.
I am one of the guilty ones...
Having neglected my
mid back I suffered the consequences, with increased back pain and a
pinched nerve. But nothing that a trip to a physical
therapist, a few middle back exercises, AND a bit of patience could not
cure!
Keep in mind
though that exercises for the back
are not meant for
everyone and like all exercise should only be done after consulting
with a medical professional. This is of particular concern if
you have suffered a recent back
injury.
In my case, my doctor wanted to see X-rays
before giving me the go-ahead to exercise. Although middle
back
pain may feel like nothing more than stiff muscles, it's important to
rule out other medical conditions.
Middle Back Muscle Exercises
Middle back exercises not only help in stretching back muscles, but they
also strengthen
the muscles, which in turn can mean improved posture
and less
likelihood of a future sprain or injury.
My own experience has told me...
Only do a couple repetitions of any new exercise and wait two or three
days
before repeating it. If I try something and it doesn't feel
right - I don't do it again!
Sitting Rotation
- Sit upright in a chair with arm rests.
- Turn slightly to the left. Place your
left hand toward the back of the left arm rest. Place your
right hand
toward the front of the left arm rest.
- With your mid section and shoulders slowly turn
toward the left. Do NOT turn your neck outside of your
comfort level. This is a middle back exercise not a neck
exercise!
- Return to the starting position and then do the
exercise turning to the right.
Sitting Upward
Stretch
- Sit upright.
- Lift your left arm upward over your head.
You should feel only a slight stretch in your rib area.
- Lower you arm and repeat with the right arm.
Sitting
Toe Touch
This works
as both a middle AND lower back exercise.
- While sitting, bend and slowly reach toward
your toes,
arching and stretching your back.
- Return to upright position, slowly.
The Cat and the
Cow
- On a floor mat position yourself on all fours,
with knees lined up under hips and hands under
shoulders. Your back should be relaxed and parallel to the
floor.
- Hold your stomach
muscles
in and slowly arch
your mid back upwards. Hold for a few seconds and then
relax your back into a downward arch. Hold position for a few
seconds.
Elbow Squeeze
(almost)
- Stand with your arms behind your back, hands
held together.
- Move your elbows toward each other and tip you
head back slightly. Hold for a few seconds.
Exercise Band
Stretch - Straight Arm
- Place an exercise band across your back near
the base of your shoulder blades.
- With your hands firmly in the hand grips of the
exercise band bring both arms straight out in front of you.
- Slowly press your left arm forward 5-10 times.
Repeat with your right arm.
Exercise Band
Stretch - Crossover
- Place an exercise band across your back near
the base of your shoulder blades. Place your hands firmly in
the hand grips.
- Stretch your right arm straight out and stretch
your left arm in the direction of your right hand, crossing it in front
of you. Repeat
5-10 times.
- Stretch your left arm straight out and stretch
your right arm in the direction of your left hand, crossing it in front
of you. Repeat
5-10 times.
And...
Pilate's
exercises
and yoga
have a number of positions and moves that
incorporate the middle back muscles. Even housework and
gardening, when done using proper posture
can be a good source for
middle back exercises.
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