Exercise 8 of 12

Quadruped Mid Back Mobility

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I'm sharing an exercise from my wellness program: "Quadruped Mid Back Mobility" — https://completewellness.pages.dev/g/wellness-i/e/08-quadruped-mid-back-mobility

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

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.

Quadruped Mid Back Mobility movement or finishing position — Movement / finishing position

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

Sets	Reps	Hold	Rest	Frequency
3	10	—	30 sec	3x/week

A timer and counter will walk you through each set.

Quadruped Mid Back Mobility

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete