Hey, everybody is Doctor Jo and my lion bear hybrid. And today I'm gonna show you stretches and
exercises for mid back pain. So let's get started.
So for stretches and exercises for the mid back,
I always like with any program starting off with the stretches, so you can stretch out the muscles,
lengthen the muscles, and then strengthen them in that lengthened position afterwards. So the first
one is going to be a rhomboids stretch. And that's kind of the muscles that pull your shoulder blades
together in the back area, they kind of pull them back towards the spine. And that's that mid back
area. So you want to stretch those muscles out with a rhomboid stretch, the one I'm going to do,
you can modify it a little bit, if you put your feet out like this, if this is too uncomfortable,
you can do it in a seated position. But I feel like this gives you the best stretch for those
rhomboids. So we call this a long sit in therapy, just with your legs out in front of you. But I
know that this is sometimes not doable, for some people are uncomfortable, especially if you have
some hip issues. So then you're just going to put your arms out in front of you clasp your hands.
And so it's going to be kind of a combination move, you're gonna punch your hands forward,
tucking your chin, and arch your back backwards. So you're kind of making a C motion with your
body. So I'm punching forward, tucking in and arching. And so I can really feel that stretch,
and that mid to upper back area where those rhomboids are. So this is a great stretch
the stretch, you want to hold for 30 seconds, and then do that three times to get that nice
full stretch in there. So the next one is going to be what I call a thoracic side bend. But it's
not the traditional side bend that people think about where you're going down. And that's what
makes this important to do the right technique, or you're not going to really feel it in your
thoracic or that mid back spine. So just take your hands to kind of play some behind your head
so your elbows are a little bit higher. So with the side bend for the thoracic area, it's not that
side bend traditional side, because I'm going to feel that look in the lower side of my back area,
we want to feel it up in that thoracic area. So instead of crunching down, I'm lifting my elbow
up towards ceiling, you can see I'm even using my eyes to kind of look up at the ceiling, because
that helps keep my spine straight. But I'm only thinking up. So if you can see the difference, I'm
not crunching down and shortening my spine, I'm lifting my elbow up and lengthening it. So again,
this would be a 32nd stretch, if you can hold it for 30 seconds, sometimes this one's a little bit
harder for people to hold. So you could do more of a 15/22 stretch and then work your way up to
that 30 seconds. But it would be the same thing. So you're holding it for 30 seconds, and then
you're going to do three on each side. So the next one is just going to then be a thoracic rotation,
so is still the kind of the same concept where you're not necessarily crunching your body down,
you're doing a rotation with that move is so hands still kind of up behind your head,
elbow starting in that upward position. And then you're just gonna take your opposite
your elbow to the opposite knee, but you're not going down to try and touch it, you're just kind
of rotating, say I'm rotating more in the middle of my spine. So I'm not crunching down and trying
to touch it here. I'm rotating almost where then I'm kind of trying to look up towards the ceiling
with my body. So this would be the same thing, holding it for 30 seconds, and then rotating.
And then getting that. So again, you're not trying to touch your elbow to your knee, you're
just rotating in that direction. And if you want to follow along with me, in a real time video,
I have a whole lot of real time videos where I do the whole routine. And you can check those out up
there. So let's go ahead and to the exercises now. So with the exercises, we're going to go back into
working those rhomboid areas a little bit. There's other muscles there that will be working. But
the rhomboids to me are some of the most important ones in the back. So this one is simple as it is
you're just holding your hands out in front of you. And then you're just going to open up like
a tee. So you can be about 90 degrees at your shoulder, it can be a little lower, a little
higher, lower, sometimes a little more comfortable if this is an uncomfortable position, and all
you're doing is opening up like a tee. But while I'm open, I'm not just bringing my arms out, I'm
trying to squeeze those shoulder blades together. So I'm imagining someone's hand is on my spine.
I'm trying to squeeze those shoulder blades into that person's hand. So I'm just squeezing back,
imagine that someone's hand is there and you're squeezing it when you come back and then coming
back into that position. So nice squeeze there, and then coming back. So the next few exercises,
if you if you have a resistive band, definitely use a resistive band but you don't have to you
can do the motions and still get the exercise. But if you're really working on strengthening,
resist advance or my favorite to do strengthening so this next one is called a row. I like to wrap
it around my feet just because then you don't have to find somewhere to anchor the band.
but you can anchor it in a door or doorknob or if you have a hook on a wall somewhere, like if
you do these often, you can do it standing. Or you can you can put your legs out on that long sitting
position where we did the stretch in the beginning to get a different angle a little bit of the row.
But this works for me, it's easy to do. So no big deal. With the rows, the biggest thing is
to make sure that you're not squeezing up your shoulders, trying to touch your shoulders to
your ears, really make sure those shoulders are relaxed, because we want to work those
mid back muscles, their thumbs are in the upward position. They don't have to be up, but you want
them turn up not down like this. This just kind of opens up those shoulders so you don't irritate
your shoulders while you're working on your back. Keep your elbows pretty close to you. And then
just gently pull back like you're rowing about in squeeze those shoulder blades together while
you're doing it. So it's not this motion. This is working those biceps, we want to work the muscles
in the back. So really pulling back and getting that squeeze. But again, don't come up like this.
Make sure everything's nice and relax. And you're pulling and getting that nice squeeze in there.
The next one is going to be bear hugs. And you know, bear, he likes to give hugs and kisses. So
again, you don't have to do this with a band. But I do feel like it gives you some good resistance,
so wrapping it around you. So the thumbs in that upward position. So imagine you're going to give
someone a bear hug. When you go out you have to go around the person and then come back in to give
them a nice big hug. And then when you're coming back, you have to come out again. And then then
those elbows so you don't hit them. Now with the band. I'm a little bit higher, but starting off,
you might want to go a little bit lower because it's usually a little more comfortable. So here,
my elbows are bent, out and around, big push out and then coming back in bending those elbows good.
And so that's the bear hug. So there you have it. Those are my stretches and exercises for mid
back pain. I know. If you'd like to check out some more videos, check over here. And don't forget to
subscribe by clicking down there. And remember, be safe, have fun, and I hope you feel better soon.