Video Tag
mid back
Quadruped Neck Rotation - On Forearms, Chin Tuck
HOW: Begin the exercise by positioning yourself on your forearms and knees in a modified quadruped position, shoulders stacked over elbows and hips over knees. Perform a chin tuck and push-up plus maintain that head/neck/shoulder blade position the entire time. While keeping the chin tuck,...
Quadruped Neck Rotation - Chin Tuck
HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and push-up plus and maintain that head/neck/shoulder blade position the entire time. While keeping the chin tuck,...
Body On Neck Rotation - Step
HOW: You can be sitting or standing with this exercise, demonstrated is standing - just know you can get more body rotation in standing versus sitting. To perform the exercise, focus on keeping your head still looking straight ahead as you rotate the rest of...
Neck Rotation - AROM, Arms Elevated
HOW: Begin the exercise by raising your arms overhead and keeping them there. Then perform a chin tuck followed by strictly rotating your head side-to-side. FEEL: This should feel like a gentle stretch at the base and along the sides of your neck, you may...
Thoracic Spine Extension - Towel
HOW: Lay face down with a towel around your mid back. Hold onto both ends of the towel with your hands and slowly push up into a press up or hip supported upward dog position. You should be hinging at the area in which the...
Open Book - Single Knee Raised
HOW: Begin on your side, then bring the leg that is elevated over and across your body. Hold this leg onto the floor with the opposite arm. Make sure to keep the knee close to your chest to avoid motion coming from the low back....
Open Book - Pillow Between Knees
HOW: Begin by lying on your side with a pillow in between your knees and underneath your head. Clasp your hands on top of each other. Slowly reach your top hand as far forward as far as you can. Then, slowly pull your hands back,...
Thoracic Spine Circle
HOW: Follow the instructions in this video to perform circles with your mid-back. Start small and slowly increase the size of the circles. FEEL: You will feel the mid back stretching throughout this movement. COMPENSATION: Avoid moving the lower back and neck with this movement....
Half Kneeling Thoracic Rotation - Closed, Medball
HOW: Begin in a half kneeling position with the leg away from the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale...
Half Kneeling Thoracic Windmill - Closed, Ball
HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm towards the wall attempting to reach the wall behind you. Exhale as you rotate,...