09/02/2025
Looking for a new mid back mobility warmup? 🔥
Try out these 5 exercises to help unlock your mid back. 💪🏼
1️⃣ Cat Cow: On hands and knees, cycle between dropping your belly towards the mat while looking up (cow pose), and rounding your back towards the ceiling (cat pose).
2️⃣ 4 Point Thoracic Rotation: Start on your hands and knees, with hands under shoulders and knees under hips. Place one hand behind your head, rotate your torso by moving your elbow towards the opposite hand and then upwards, following with your eyes.
3️⃣ Downward Dog: Begin on all fours, tuck your toes, and lift your hips towards the ceiling, forming an inverted V-shape with your body. Keep your hands shoulder-width apart and legs hip-width apart, pressing your heels toward the floor.
4️⃣ World’s Greatest Stretch: From lunge position, put your same-side hand on the ground and twist upward extending your other arm to the sky, stretching hip flexor of the rear leg and the hamstrings and glutes of the front leg.
5️⃣ Page Turners: Lie on your side with a foam roller or pillow under your knees, arms extended in front of you. Lift the top arm and rotate your upper body as though you are turning a page, allowing your eyes and head to follow the hand as it moves open.
Remember to maintain steady and controlled movements throughout each exercise and keep it pain free. 🙌🏼
A proper warm-up is key to getting the most out of every lift. 🏋🏼♀️
Is your upper back restricted? Book in for a full assessment with one of our physio’s via our link in bio. 🔗
