Upper and Mid Back Exercises, Phase 2: Control and Mobility

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Upper and Mid Back Exercises, Phase 2: Control and Mobility

MB-2 · Version 1.0, October 2026

Phase 2 builds on Phase 1 and works on mobility through your mid back. The foam roller is your main tool this phase. Start after your provider checks your progress from the previous phase. If you are our patient, your provider will show you any new exercise.

How often: Daily for one phase. Each session takes about 10 to 15 minutes.

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. Foam Roller Thoracic Extensions

Dose: 1 time a day, 60 to 90 seconds at each of 3 spinal levels
You need: A foam roller

How to do it

1. Lie on your back. Place the foam roller across your spine just below your shoulder blades. Knees bent, feet flat.
2. Cross your arms over your chest, or rest hands lightly behind your head for neck support. Do not pull your head.
3. Slowly let your upper back drape over the roller. Breathe slow and easy. Do not force the stretch. Let gravity do the work.
4. Hold this position for 60 to 90 seconds. Keep breathing relaxed. Tissue takes time to release.
5. Roll the foam roller 1 to 2 inches up your back to a higher level. Hold another 60 to 90 seconds.
6. Roll up once more to a third level. Hold another 60 to 90 seconds.
7. Slowly roll off to one side to come up. Do not sit straight up.

Too hard? Try this: If the roller feels too firm, use a rolled-up towel or a softer roller. Or shorten the hold to 30 seconds at each level and build up over the phase.

Too easy? Try this: Slowly extend your arms overhead while in the position to deepen the stretch. Or hold each level for 2 full minutes.

2. Thread the Needle

Dose: 2 times a day, 8 reps each side
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. Slide your right arm under your left arm and across your body, palm up. Let your right shoulder come down to the floor.
3. Rest your right cheek on the floor if comfortable. Keep hips level over your knees.
4. Hold 2 seconds. Slowly return to the starting position.
5. Do 8 reps. Switch sides and do 8 on the other side.

Too hard? Try this: If your shoulder cannot reach the floor, go only as far as comfortable. Or do it from a forearm position instead of hands.

Too easy? Try this: Hold the threaded position for 5 seconds. Or do it slow with a 3-second twist up and 3-second thread under.

3. Prone Y and T

Dose: 1 time a day, 10 reps each letter
You need: A mat or carpeted floor

How to do it

1. Lie face-down on a mat. Forehead on a small towel so you can breathe.
2. Y: arms straight out above your head in a Y shape, thumbs up. Lift arms slightly off the floor. Hold 2 seconds. Lower. Do 10.
3. T: arms straight out to the sides making a T, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 10.
4. Lift only a little. Form matters more than height.
5. Keep your head and neck relaxed throughout.

Too hard? Try this: Skip the lift. Just hold each position with arms resting on the floor for 5 seconds. Do 10 each letter.

Too easy? Try this: Add 3-second holds at the top of each lift. Or hold a small soup can in each hand.

4. Seated Rotation with Reach

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. Hold your right arm straight out in front of you at shoulder height.
3. Slowly rotate your trunk to the right while keeping your right arm reaching out. Follow your hand with your eyes.
4. Hold 2 seconds at the end. Return slowly to center.
5. Do 8 each side.

Too hard? Try this: Keep hands in your lap and just do the rotation without the reach.

Too easy? Try this: Hold for 5 seconds at the end. Or add a light dumbbell or water bottle in the reaching hand.