Stiff Mid-Back? Try This

Do you ever just need someone to give you a game plan so you don’t have to think about things during a workout? Long day at work and you’re just trying to get into the gym and get out with minimal thinking involved? Yep, us too some days. 

That’s what the purpose of this week’s blog is for: a quick routine you can run through if short on time in a warmup, feeling stiff from a heavy back day, or just looking to try some new exercises to open up the T-spine. Let’s get mobile!

Mobility Magic

At Made 2 Move, we (unfortunately) don’t have a magic pill, massage, or movement that is going to unlock superpower levels of flexibility or mobility. BUT, there are ways we can move (we were made for it) and unlock strength + patterns that we didn’t previously have access to. And that fact is a superpower in and of itself! 

Think of the body weight movements below as “unlocking the door for movement.” We then have to follow up these stretches with LOADED movements (actually going through the door). This could be the workout you are about to do, or specifically loading through similar patterns you did in the body weight movements. This loading helps the new mobility “stick,” as we get stronger in these newly gained ranges of motion. 

Loading through different muscle lengths can often be more potent than stretching, as we’ve heard many athletes and clients make comments like, “I didn’t used to be able to touch my toes, but since doing (RDLs, deadlifts, etc.), I’m able to!” 

Mobility Exercises for the Mid-Upper Back

These can be done as a warmup before front squats, a workout, or anything else that taxes your mid-back. These can also be done as a cool down or throughout your day if you’re sick of sitting at your computer. Try a couple rounds of 6-10 reps on these, focusing on breathing deeply through each rep (these are not for speed!).

• Rotate and Thread the Needle 

• Adding a foam roller here helps to push the range of motion a little further.

• Adding a band attached to a rig here also helps push the range of motion a little more. 

• Too easy? 

• Add a band or cable machine for resistance through the range of motion.

• The above two movements can be combined, so for example: 

• 6 each side foam roller rotate + thread the needles (mobilize)

• 6 each side banded rotate + thread the needles (load)

• Foam roller extensions 

• Keep your abs engaged here to ensure motion is coming from the thoracic spine and not the lumbar spine or ribs flaring. If you start to notice your ribs flaring with this, you likely need to turn on the abs a little more to shift the focus back onto the T-spine. 

• Kettlebell arm bars 

• These are great for opening up the entire back + upper body. Arms bars can also be done with just bodyweight. 

This is just one of many T-spine mobility routines an athlete can do on the regular. Adapt it to YOUR needs and reach out to frontdesk@made2movept.com if you have any questions related to your specific situation!