Exercise 8 of 12

Quadruped Mid Back Mobility

Category

Exercise

Body part

Mid Back

Rehab level

Beginner

Equipment

No equipment

Muscles

• trapezius lower
• trapezius middle
• deltoid - lateral
• deltoid - posterior

Purpose

Correct imbalances and restore function.

Benefit

Increases flexibility and improves joint range of motion.

Starting position

Begin in the quadruped position with forearms flat on the floor and knees on floor below hips. Place your left hand on the back of the neck and flex your body towards the floor, bringing the left elbow towards the right hip.

Movement

Slowly lift the left elbow upwards, extending and rotating the body towards the high elbow. Repeat for the prescribed number of repetitions before switching sides.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription