Stellar Mid-Back Pain Relief RoutineDo you have chronic or acute mid-back pain? Today’s WOD will provide you with a stellar mid-back pain relief routine. When thinking about pain relief I think of acute pain, but their might be people out there with chronic mid back pain too.

You can come back to this one if or when you have pain in your thoracic (Mid-Back) spine. Pain in the mid-back can lead to pain in the lower back too and we ALL know that’s a major pain in the butt. Almost literally for some people. Wink Wink.

Middle back pain exercises and stretches are everywhere on the internet now a days, but what’s good and what’s bad?

Well, first let pain be your guide. If it hurts in your muscle, stay aware of that and keeping going, but if you are experiencing pain in your joint, STOP. Even with pain in your muscle, depending on the pain, be careful not to over do it.

Static stretching is OK AFTER you’re warmed up. Dynamic stretching is, in my professional opinion, the best way to stretch. Dynamic stretching gives you the ability to retrain your movement patterns.

So with that being said, today’s stellar mid-back pain relief routine is about being open and trying new movements. The first movements in the WOD will make you feel a little uncomfortable, but it will really help you open up your shoulder girdle. Don’t worry, you’ll get the hang of it.

Let’s get to it shall we?

WOD #219 Stellar Mid-Back Pain Relief Routine

Warm-Up – 5 Minutes Cardio (At LEAST)
1-6 Rounds

  • Standing Back Stroke (Dodging Bullets) – 30 Reps Total
  • Bent Row – 20 Reps
  • Reverse Fly – 15 Reps
  • Supermans – 10 Reps
  • 1 Minute Cardio – Example In Video: Jumping Jacks

Cool Down – 5 Deep Breaths In Down Dog Pose

Have Fun!

You Got This!

If you have any suggestions for me or want to know more about what I can do for you, then please email me at [email protected]

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JedKobernusz.comJed Kobernusz
Exercise Physiologist
Body Weight Movement Coach
Email: [email protected]

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