Thoracic Spine Strengthening Exercises
How to Strengthen Your Middle and Upper Back
Mid back strengthening exercises are designed to improve the strength of the muscles supporting the middle and upper back, which can help relieve and prevent back pain, neck pain and headaches. Only perform these exercises when instructed to by your chiropractor as part of your overall treatment program.
If you’re in Townsville and want to find out what can be done to treat back or neck pain, our Spine Conditions Guide explains your treatment options, or you can book an assessment or just call us directly on 07 4779 3633.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Wall Y/W Exercise
What This Exercise Helps With
This exercise strengthens the muscles between the shoulder blades, helping to improve posture and support for the mid back.
How to Perform This Exercise
- Stand comfortably with your back straight
- Lift your hands above your head so your arms form a Y position
- Bring your arms down while squeezing your shoulder blades together, until your hands form a W
- Hold for 1 breath
- Lift your arms back up to the starting position and rest for 1 breath
How Often Should I Do It?
Repeat 10 times. This can be done up to twice a day.
Important Tips
- Keep your back straight throughout
- Focus on squeezing your shoulder blades together as you lower your arms
- Move slowly and with control
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Scapular Squeezes
What This Exercise Helps With
This exercise strengthens the muscles between the shoulder blades, helping to improve posture and mid back support — and is easy to fit into your day.
How to Perform This Exercise
- Sit up straight with both feet flat on the floor and shoulders back
- Squeeze your shoulder blades together
- Hold for 10 seconds
How Often Should I Do It?
Repeat 10 times at once, or spread throughout your day.
Important Tips
- Sit tall with shoulders relaxed between repetitions
- Focus on squeezing your shoulder blades together, not shrugging your shoulders up
- Move slowly and with control
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Mid Trapezius Strengthening
What This Exercise Helps With
This exercise strengthens the mid trapezius muscle between the shoulder blades, helping to improve posture and mid back support.
How to Perform This Exercise
- Lie down with a folded pillow underneath your chest
- Place your arms straight out to your sides, elbows straight and thumbs pointing towards the ceiling
- Slowly raise your arms towards the ceiling as you squeeze your shoulder blades together
- Hold for 10 seconds
- Slowly lower and rest for 10 seconds
How Often Should I Do It?
Repeat 10 times. This can be done up to twice a day.
Important Tips
- Keep your elbows straight and thumbs pointed up throughout
- Focus on squeezing your shoulder blades together as you lift
- Move slowly and with control, especially when lowering
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, 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.