Upper and Mid Back Exercises, Phase 1: Calm and Move

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Upper and Mid Back Exercises, Phase 1: Calm and Move

MB-1 · Version 1.0, October 2026

Phase 1 works on calming sore muscles, showing your back that gentle movement is safe, and waking up the small muscles around your spine. There is no weight lifting yet; this phase builds a foundation. Get checked by a provider before you start. If you are our patient, your provider will show you each exercise.

How often: Daily for one phase. Each session takes about 15 minutes, 2 times a day. Exercise 5 is done 1 time a day.

What "no pain" means: Each exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your upper or mid back. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs listed on this page.

1. Belly Breathing with Rib Awareness

Dose: 2 times a day, 5 minutes each
You need: A chair, or a spot to lie down

How to do it

1. Sit up tall. Or lie on your back with knees bent.
2. Put one hand on your belly. Put the other hand flat on the side of your ribs.
3. Breathe in slow through your nose for 4 seconds. Feel your belly rise AND your ribs spread out to the sides.
4. Breathe out slow through your mouth for 6 seconds. Let your ribs settle and shoulders drop.
5. Keep going for 5 minutes. Do this two times a day.

Too hard? Try this: If feeling rib movement is hard, lie on your back with a folded towel under your mid back. The pressure helps you feel the ribs expand.

Too easy? Try this: Add a slow shoulder roll back on each exhale.

2. Cat-Cow

Dose: 2 times a day, 10 slow reps
You need: A mat or carpeted floor

How to do it

1. Get on your hands and knees. Hands under shoulders, knees under hips.
2. Cow: slowly drop your belly toward the floor. Look slightly up. Let your back arch gently.
3. Cat: slowly round your back up toward the ceiling. Tuck your chin and tailbone.
4. Move with your breath. Inhale into cow, exhale into cat.
5. Do 10 slow reps. Move only as far as feels good.

Too hard? Try this: If the floor is uncomfortable, do the same motion seated in a chair. Or use a folded towel under your knees.

Too easy? Try this: Hold each position for 3 seconds before switching.

3. Wall Angels

Dose: 2 times a day, 10 reps
You need: A wall

How to do it

1. Stand with your back flat against a wall. Heels about 6 inches from the wall.
2. Press your low back, mid back, and head against the wall.
3. Raise your arms to the side at shoulder height, elbows bent 90 degrees, backs of hands and elbows against the wall.
4. Slowly slide your arms up the wall as high as you can while keeping contact. Stop where you lose contact.
5. Slowly slide back down. Do 10 reps.

Too hard? Try this: If your arms cannot touch the wall, start with arms a few inches off the wall and just do the motion. Or do it with your back flat on the floor.

Too easy? Try this: Hold each rep for 3 seconds at the top. Or do it slower with a 5-second up, 5-second down count.

4. Seated Thoracic Rotation

Dose: 2 times a day, 8 reps each side
You need: A chair

How to do it

1. Sit up tall in a chair. Feet flat on the floor.
2. Cross your arms over your chest, hands on opposite shoulders.
3. Without moving your hips, slowly rotate your upper body to the right.
4. Hold 2 seconds. Return slowly to center.
5. Repeat to the left. Do 8 each side.

Too hard? Try this: If twisting hurts, hold your hands in your lap and only rotate your shoulders slightly. Or hold for 1 second instead of 2.

Too easy? Try this: Hold each end position for 5 seconds. Or do it with arms straight out at shoulder height.

5. Periscapular Release

Only if your provider assigned it.

Dose: 1 time a day, 60 seconds each side
You need: A tennis ball or lacrosse ball, a wall

How to do it

1. Stand with your back against a wall. Place a tennis ball between your back and the wall, on a tight spot near your shoulder blade.
2. Lean into the wall to apply gentle pressure. Do not push hard.
3. Hold still on the spot for 60 seconds. Breathe slow and deep.
4. You may slowly roll the ball in small circles over the tight area.
5. Switch sides. Do 60 seconds on the other shoulder blade.

Too hard? Try this: Use a softer ball (tennis ball instead of lacrosse). Or shorten the time to 30 seconds.

Too easy? Try this: Use a firmer ball (lacrosse ball). Or add small arm motions while on the ball.