Upper and Mid Back Flexibility Exercises
How to Improve the Flexibility of Your Thoracic Spine
Mid back flexibility exercises are designed to improve movement and flexibility in your upper and middle back. Mid back problems can contribute to low back pain, neck pain and headaches, especially when combined with poor posture — watch the video below for a full demonstration of each exercise.
If you’re in Townsville and want to find out what can be done to treat back or neck pain, our Low Back Pain Guide explains your treatment options, or you can book an assessment or just call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every exercise suits every person, and the right starting point depends on your specific assessment.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Thoracic Extension
What This Exercise Helps With
This exercise gently extends the upper and mid back against a wall, helping to improve posture and comfortable movement through the thoracic spine.
How to Perform This Exercise
- Stand with your feet against a wall
- Flatten your low back against the wall
- Lift your arms above your head
- Hold for 1 breath, then bring your arms back down
How Often Should I Do It?
Repeat 10 times. This can be done up to twice a day.
Important Tips
- Keep your low back flat against the wall throughout
- Move slowly and with control
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Thoracic Extension (Towel)
What This Exercise Helps With
This exercise uses a rolled towel to support a sustained stretch through the mid back, helping to improve posture and comfortable extension through the thoracic spine.
How to Perform This Exercise
- Lie on the floor
- Roll up a towel and place it along your spine, up to the base of your neck
- Let your arms rest out to each side and let your head rest back
- Hold for the time recommended by your chiropractor
How Often Should I Do It?
Stretch for as long as recommended by your chiropractor. If a standard-thickness towel feels uncomfortable, try a few different thicknesses until you find one that’s comfortable and provides a stretch — rolling the towel from the short edge generally works best.
Important Tips
- Let your arms rest fully out to the side to open the chest
- Adjust the towel thickness if the stretch feels too intense or not enough
- Relax into the position rather than forcing it
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Thoracic Stretch
What This Exercise Helps With
This exercise combines a forward stretch with a gentle rotation, helping to improve flexibility and comfortable movement through the mid back.
How to Perform This Exercise
- Sit on the floor with both legs out in front and hands on your thighs (knees can be bent to lessen strain on the hamstrings)
- Flex your neck and lean forward, holding for 2 breaths
- Return to the starting position
- From the same seated position, move one shoulder towards the opposite knee while lifting the other shoulder, holding for 2 breaths
- Repeat on the other side
How Often Should I Do It?
Repeat the forward stretch 5 times, then the rotation 5 times on each side. This can be done up to twice a day.
Important Tips
- Bend your knees if you feel strain through your hamstrings
- Move slowly and with control through each position
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Pectoralis Muscle Stretch
What This Exercise Helps With
This stretch targets the pectoral (chest) muscles, helping to ease tightness that can contribute to rounded shoulders and restricted upper back movement.
How to Perform This Exercise
- Place your forearm against a wall or door frame with your elbow at shoulder height
- Step forward until you feel a stretch through your chest — don’t just lean forward, as this places stress on the shoulder joint
- Hold for 30 seconds
- To target other parts of the chest muscle, raise or lower your arm slightly and hold for another 30 seconds
How Often Should I Do It?
Repeat on each side. This can be done up to twice a day.
Important Tips
- Step forward gradually rather than leaning your body weight into the stretch
- Keep your elbow at shoulder height throughout
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Still Struggling With Back or Neck Pain?
If back pain, neck pain, stiffness or restricted movement are continuing despite exercise, it may be time to have the problem properly assessed.
A professional examination can help identify whether joint restriction, muscle weakness, movement control or another factor may be contributing — and whether exercise, chiropractic care or referral for further assessment is the most appropriate next step.