TIGHT MID BACK?
Your thoracic spine might be locked up. The thoracic spine is the longest region of the
spine. Connecting with the cervical spine above and the lumbar spine below, the thoracic spine runs from the base of the neck down to the abdomen. It is the only spinal region attached to the rib cage.
To help grease your thoracic spine up and help it start moving more freely, try this simple stretch:
THORACIC BOOK OPENERS:
1. Lie on your side, bottom leg straight and top leg bent 90 degrees at both the hip and knee, with arms outstretched and shoulders and hips stacked.
2. Slide your top hand forward along the ground as far out as you can reach without letting your hips tip forward towards the ground.
3. Then, keeping your arm straight, twist your top arm and shoulder right around to the opposite side to open the chest. Be sure your head and eyes follow the same direction. Hold this open position for a few seconds and then gently close back over to the the starting position.
*Aim to time your breathing so you EXhale as you open. Repeat a few rounds on each side of the body and try to gently increase the range you are able to open to with each rep.
* Also; aim to keep your hips stacked directly over one another as you rotate your chest open. Don't let them swing open/tip backwards as the shoulders do. Keep them straight.