Most back stretches target the low back. Since mid-back pain is mostly caused from stooped posture, I’ve created an easy seated mid back stretch for people with Parkinson’s, but anyone can benefit from it. I love it because all you need is a straight back chair and an inexpensive blow up ball.
Mid back pain usually occurs from stooped posture due to Parkinson’s. This anterior pulling is caused by tight chest muscles rounding the thoracic spine (upper back). It can also happen to anyone sitting, stooped forward too long.
Most mid back stretches are performed on the floor or standing, but this one is done seated, and can easily help individuals in wheelchairs too.
- Start seated in straight back chair, slightly away from the back of the chair.
- Place the ball behind your back in the mid-section of your back.
- Bend your elbows and place your hands over your ears with the fingers wrapped around your head.
- Inhale to prepare, and exhale as you lift your elbows and extend your back over the ball towards the ceiling. Your head should naturally go back with your spine.
- Inhale as you return to starting position. Repeat several times.
You can do this anytime you need a short break from working on a project or watching TV. Enjoy this stretch and do it often!
- 💜 Coach Kimberly