Super Simple Exercises for Mid Back Pain Relief | Chiropractor for Back Pain in Sun Prairie, WI
All right, hello, Dr. Steph here from Noble Choice Chiropractic. And I have Victoria as my assistant today, our office manager. And she’s going to help me show you three super simple exercises that you can do at your desk during the work day. That’s going to help us on that mid back pain.
Goalpost Squeeze Exercise
So the first one we have is called the goalposts squeeze exactly as it sounds, while you’re doing as you’re putting your arms up like a goalpost. So which was gonna go ahead, she’s got her elbows at 90 degrees on each side, and then she’s really simply just going to bring her elbow straight back, hold for a second or two, that is one rep and then she’ll go back to neutral, do that 10 times, we typically, we typically recommend doing that three sets a day, but it does feel pretty good right in the mid back there. So if you want to do more, feel free, it’s not gonna hurt anything.
The Armpit Opener Exercise
All right, the next exercise that we have is called the armpit opener. So this is kind of like the classic, you know, relaxation stretch that people kind of do inherently when they’re feeling kind of tight in the mid back. And what it is, is you are going to actually put your hands to the side, bring them up overhead, hold them together. You can either just bring your elbows straight back from here, or both those armpits or place them on your head like this and really kind of stick your chest out. Yeah, perfect. And again, that’s one rep. She’s gonna go back to neutral, do you feel that like in your armpit area, perfect. So 10 reps of those is one set three sets a day.
The Chest Opener Exercise
And then the last one that we have here is called the chest opener. This one is easier to do standing. So what she’s going to do is she’s going to clasped hands behind her back. She’s going to focus on pulling your arms down so those shoulders are being tucked down a little bit and then she’s going to bring her chin up, kind of as far back as she can go and she should feel a stretch in that front of the neck into the chest. This one again, just hold one or two seconds release and tenant around three sets a day.
All right. Those are some super simple exercises you can do at the desk that will help with mid back pain. Thanks!