Upper and Mid Back Exercises, Phase 3: Build Strength

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Upper and Mid Back Exercises, Phase 3: Build Strength

MB-3 · Version 1.0, October 2026

Phase 3 builds strength. Elastic bands add resistance gently, and stability moves train your back to hold good positions while you do real-life tasks. 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 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. Band Rows

Dose: 1 time a day, 12 reps
You need: A light elastic band, a doorknob or sturdy anchor at chest height

How to do it

1. Anchor the band at chest height.
2. Stand facing the anchor. Hold one band end in each hand. Step back until the band is taut with arms straight.
3. Set your shoulder blades down and back first.
4. Keeping shoulder blades set, pull both elbows straight back past your ribs. Squeeze gently.
5. Slow return. Rest 2 seconds. Do 12 reps.

Too hard? Try this: Use a lighter band or step closer to the anchor. Do 8 reps.

Too easy? Try this: Use a heavier band or step further from the anchor. Add a 2-second hold at the end of each pull.

2. Band Pull-Aparts

Dose: 1 time a day, 12 reps
You need: A light or medium elastic band

How to do it

1. Stand tall, feet shoulder-width. Hold the band with both hands in front of you at chest height, arms straight.
2. Set your shoulder blades down and back first.
3. Keeping arms straight, pull the band apart by moving your hands out to your sides. Squeeze your shoulder blades together.
4. Slowly return. Keep tension on the band the whole time.
5. Do 12 reps. Move smooth and controlled.

Too hard? Try this: Use a lighter band or hold your hands closer together at the start. Do 8 reps.

Too easy? Try this: Use a heavier band. Or add a 2-second hold at the end of each pull.

3. Prone I-Y-T-W

Dose: 1 time a day, 8 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.
2. I: arms straight down at your sides, palms facing your body. Lift slightly. Hold 2 seconds. Lower. Do 8.
3. Y: arms straight out above your head in a Y, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
4. T: arms straight out to the sides making a T, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
5. W: bend elbows to 90 degrees, hands by shoulders making a W. Lift slightly. Hold 2 seconds. Lower. Do 8.

Too hard? Try this: Skip the lift on the hardest letter. Or do 5 reps of each.

Too easy? Try this: Hold a small soup can in each hand. Or hold each rep 3 seconds at the top.

4. Bird-Dog

Dose: 1 time 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. Set your back flat, not arched or rounded. Pull your belly button gently up toward your spine.
3. Slowly extend your right arm forward AND your left leg back at the same time. Keep both parallel to the floor.
4. Hold 3 seconds. Keep your spine flat. Do not let your hips tilt.
5. Slowly return. Switch to left arm and right leg. Do 8 each side.

Too hard? Try this: Just lift the arm without the leg. Or just lift the leg without the arm. Build up to both together.

Too easy? Try this: Hold each rep 5 seconds. Or touch elbow to knee under your body between each rep.