Upper and Mid Back Exercises, Phase 4: Return to Activity

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Upper and Mid Back Exercises, Phase 4: Return to Activity

MB-4 · Version 1.0, October 2026

Phase 4 is the final phase. It adds real-world strength moves and posture drills built around everyday life, and works on carrying good posture habits into your daily routine. 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 Face-Pulls

Dose: 1 time a day, 12 reps
You need: A light elastic band, anchored just above eye level

How to do it

1. Anchor the band slightly above eye level. A door hinge or pull-up bar works.
2. Hold one end of the band in each hand. Step back until taut. Arms straight out.
3. Pull the band toward your forehead, bringing your hands out to the sides. Elbows lead, hands trail.
4. Squeeze your shoulder blades together at the end. Pause 1 second.
5. Slowly return. Do 12 reps.

Too hard? Try this: Use a lighter band or step closer. Or pull the band to your chin instead of your forehead.

Too easy? Try this: Use a heavier band. Or hold each rep 3 seconds at the end.

2. Loaded Carries

Dose: 1 time a day, 30 seconds, 3 rounds
You need: Two light dumbbells, two filled grocery bags, or two water jugs

How to do it

1. Hold a light weight in each hand at your sides. Start light: 5 to 10 pounds each.
2. Stand tall. Shoulder blades down and back. Chin tucked. Spine stacked.
3. Walk forward slowly for 30 seconds. Keep your posture perfect the whole time.
4. Rest 1 minute. Repeat for 3 total rounds.
5. If your posture breaks down, stop and rest. Form first, time second.

Too hard? Try this: Use lighter weights (3 to 5 pounds). Or shorten to 15 seconds per round.

Too easy? Try this: Use heavier weights (10 to 20 pounds). Or increase to 45 seconds per round.

3. Wall Slides + Chin Tuck

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. Add a small chin tuck (the back of your head presses lightly into 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 while keeping the chin tuck and full wall contact. Stop at the highest point where you can keep contact.
5. Slowly slide back down. Do 10 reps. Keep the chin tuck the whole time.

Too hard? Try this: Skip the chin tuck and just do the wall slide. Or start with arms a few inches off the wall.

Too easy? Try this: Hold the top position for 3 seconds. Or do them slow: 5-second up, 5-second down.

4. Functional Posture Drill

Dose: 2 times a day, 2 minutes
You need: A chair, your normal work setup

How to do it

1. Sit at your desk, computer, or in your car (parked) as you normally would.
2. Set your shoulder blades down and back.
3. Add a small chin tuck. Keep it gentle.
4. Hold this stacked posture for 2 minutes while you do a normal task: type, read, or scroll on your phone.
5. Notice when you start to slump. That is your reminder.

Too hard? Try this: Start with 30 seconds and build up to 2 minutes over the phase.

Too easy? Try this: Do it for 5 minutes. Or set a timer every hour to do a 30-second reset.