Mid Back Stretch, Body Works Physiotherapy North Vancouver

Mid Back Stretch – Child Pose With Rotation And Side Bending

Try our stretch for loosening up tight back, shoulders and hips. Do not push through pain. If any trouble, give us a call at Body Works. Happy Stretching and breathing!

So we’re starting on the child pose, we’ve already done the modified child pose already down on your forearm and now we’re going to add a little bit of rotation and side bend to it to help open up one side. So you want to bring both arms, actually let’s do the other side first because it’s easier for you, so often one side is easier. We’re going to bring both hands to one side, and you’re going to think about a little bit of a twist and side bend so when you drop back into child pose you keep the spine long, don’t let it sink down too much and think about a little bit of a rotation towards the ground and lengthening this arm, only as long as your shoulder isn’t hurting. So effectively, you should feel some length across this whole left side now. So Lee, that’s pretty well moving this way here, come back up again and try the other direction it’s a little harder. Same idea but he has a harder time with the left rotation so really focusing on left rotation, staying long through your spine and lengthening that bottom arm. When you’re in this stretch position, try and think about breathing in to wherever the tension point is in through the back so you can create some expansion between the ribs and as you breathe out try sinking your hips back a bit and lengthening the arm. Now you don’t want to do it if you’re getting back pain, knee pain, hip pain, groin pain or any shoulder trouble and if so we’d have to modify it for you, but that’s a nice stretch to open up through the mid back.