Move · Videos · Mobility · 12 min

Mid-Back (Thoracic Spine) Mobility Routine

Mid-Back (Thoracic Spine) Mobility Routine — video by Jessica Valant Play · 11:56

Video by Jessica Valant on YouTube · Open on YouTube

A physical therapist and Pilates teacher works the mid back with bridges and overhead reaches, curl-up twists, all-fours arm rainbows, an elbow cat-camel with a plank option, Pilates double leg stretch and a seated twist. Suits desk workers wanting a looser upper back.

  • 12 min
  • Intermediate
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 10

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  1. Bridges: on your back with feet hip-width apart, curl your tailbone and roll up, then roll down slowly. 0:55
  2. Bridge with a reach: hold the bridge, reach your arms back overhead, then roll down one bone at a time. 2:40
  3. Curl-up twists: hands behind your head, chin tucked, twist left and right with elbows wide; skip if needed. 3:41
  4. Arm rainbows, right arm: on all fours, sweep the arm up, forward and back, eyes on your hand; then 8 pulses. 4:25
  5. Arm rainbows with the left arm, following your hand with your eyes, then 8 pulses. 5:45
  6. Elbow cat-camel: on your elbows, pull forward to lift your chest, then tuck your toes and push back to stretch. 6:46
  7. Harder option: lift to a plank, raise your hips up and back, then drop your knees and reach forward. 8:04
  8. Double leg stretch: on your front, propped on your elbows, kick one heel in (flex, flex, point), then the other. 8:48
  9. Press up into a full back stretch, then rest back in child's pose if it feels good. 9:33
  10. Seated twist: legs apart, hands behind your head, sit tall and rotate side to side; sit against a wall if needed. 9:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your eyes on your moving hand so your spine follows the rotation
  • Roll down through the spine one bone at a time like a string of pearls
  • Sit against a wall for the seated twist if sitting tall is hard

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadelbow plank mobility, all-fours arm rainbows
  • Neck movescurl-up twists, double leg stretch
  • Elbows moveselbow plank mobility
  • Wrists & hands movesall-fours arm rainbows
  • Upper back movesrotations, bridges, elbow cat-camel, seated twist
  • Lower back movesbridges, curl-up twists, double leg stretch
  • Hips movesbridges, double leg stretch, seated twist
  • Knees movesall fours, kneeling on elbows
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Skip the curl-up twist; sit against a wall for the seated twist

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jessica Valant; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety