Are you grappling with increased slumping in the mid-back, chronic stress-related tension, forward head posture, or rolled-forward shoulders? If so, this exercise is tailored just for you.
Posture Pole Mid-Back Stretch
This exercise is ideal for a forward-slumped posture and works wonders in opening the chest area by harnessing the power of gravity to straighten and elongate your mid-back.
How to:
Equipment: Use a foam roller placed vertically along the length of your spine.
Frequency: Aim to perform this exercise at least once a day, dedicating 10-15 minutes to it. For optimal results, be extra diligent during the first 3 weeks.
Positioning: Bend your knees and place your feet slightly apart to maintain balance.
Hand Placement: Position your hands by your side with palms facing up, allowing you to feel the stretch through your upper chest and back area.
Adjusting the Stretch: Keep your arms close to your hips to target the mid to lower mid-back. Extend your arms 90 degrees or more from the body to focus the stretch further up in the mid to upper mid-back area.
Incorporate this exercise into your daily routine to correct slouched postures and promote a healthier mid-back. Remember to stay consistent, and you’ll likely notice positive changes in your posture and overall well-being within a few weeks.