Upper Back Strengthening Exercises (Thoracic Spine)

* All upper back strengthening exercises are to remind our patients at KH Chiropractic & Sports Massage of what was recommended during their visit. All exercises should only be performed within pain free range. Please stop immediately if you feel the exercise is aggravating your complaint and let us know.

We do not recommend these to anyone we have not assessed.

1. Thoracic Foam Rolling

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The aim of thoracic foam rolling is to help mobilise the upper back. This can be a nice effective way to ease areas of tension after a work out or stressful day in the office. Remember to only roll through the upper back, the lower back curves in the opposite direction and therefore it is unsuitable for rolling through in this way.

2. Push-Up-Plus – Upper Back Strengthening

This upper back exercise is useful for those who spend a lot of time at the desk. While we sit usually our posture suffers. These days most of us spend far too much time looking down at laptops and phones. It’s really important to make sure desk setup and posture is good as much as possible to prevent injury.

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3.  Prayer Stretch

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This gentle stretch is useful for stretching the back after a long day in the office. The key tip here is to keep the spine aligned while you do this.

4.  Chest Opening Exercise

This chest opening exercise provides great relief after a day in the office. It encourages you into the opposite posture that sitting at a desk for long periods of time will. It helps to stretch the pectorial muscles which cover the chest and become tight and shortened when we slouch and lean forwards at a desk. This can be a useful stretch for anyone suffering from tight pectorials and forward drawn shoulders.

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These lower back strengthening exercises are here to remind our patients after they have been taught how to do them in clinic. We recommend you have a full Chiropractic or Sports Massage assessment before starting any of exercises and allow our practitioners to guide you on the most suitable for your individual complaint. To book a Chiropractic or Sports Massage appointment call us on 0203 633 0565 or book online at www.khchiropractic.com

* All exercises are to remind our patients and clients at KH Chiropractic & Sports Massage of what was recommended during their visit. We do not advise anyone who has not been recommended these by a healthcare professional to takes part in them. As will have been explained to you all exercises prescribed should only be done within your pain free range. Please stop an exercises that aggravate your complaint and let us know.

2019-01-18T13:10:01+01:00