6 Recommended Mid Back (Thoracic) Exercises for Better Posture
Having great posture is important for maintaining good health. With the sitting and driving lifestyle that most of us have, our posture suffers and muscle balance becomes compromised. It’s important to include mid back exercises into our routine to keep our posture in check. Here are 6 recommended mid back exercises for better posture.
1. Seated Row
A. Seated Row with Rubber Band
A great starting exercise is the Seated Row, which is an excellent exercise to build your mid back muscles and to improve posture. You’ll need an exercise band (loop are recommended) or any kind of elastic band. Sit on the ground with your legs straight in front and loop the band around your feet. To do the exercise, sit up tall, pull your shoulder blades together, and hold that contraction as you pull back on the band. You should feel a gentle squeeze in your midback. Hold the contraction for a few seconds and then release. Do 3 sets of 10-15 repetitions.
B. Seated Row With Barbell
The Seated Row can also be done using a barbell. Position the barbell on a low pulley station and grasp the bar with both hands. Sit up tall and draw your shoulder blades together as you pull the bar towards you. Pause for a few seconds and then slowly return to the start position. Do 3 sets of 10-15 repetitions.
2. Prone Reverse Flyes
A. Prone Reverse Flyes With Dumbbells
The Prone Reverse Flyes exercise is a great way to further strengthen the muscular foundation of the back stabilizing muscles. This exercise involves lifting a weight while lying on your stomach. Begin with your hands and knees on the ground, and holding dumbbells in your hands with palms facing each other. Engage your shoulder blades to lift the weights slowly out to the sides. Hold the contraction at the top and then slowly release the weight. Do 3 sets of 8-10 repetitions.
B. Prone Reverse Flyes with Towel
For people who don’t have weights, a simple towel can be used for this exercise. Begin with your hands and feet on the ground and place a towel in between your hands. Grab onto the towel and lift it up slowly, engaging your shoulder blades. Hold the contraction at the top, and then slowly release. Do 3 sets of 8-10 repetitions.
3. Hinge Rows
A. Hinge Rows with Dumbbells
Hinge Rows are great for mid back stability and posture. Begin by standing up tall with a dumbbell in one hand and your feet hip-distance apart. Push your hips back, hinging at the waist, as you row the weight back. Hold the contraction at the top and then slowly release. Do 3 sets of 12-15 repetitions for each arm.
B. Hinge Rows with Barbell
The Hinge Row can also be done using a barbell. Begin by standing with your feet hip-distance apart with the barbell in your hands. Push your hips back, hinging at the waist, as you row the weight back. Hold the contraction at the top, and then slowly release. Do 3 sets of 12-15 repetitions.
4. Superman Exercises
A. Superman with Alternating Arms
The Superman exercise is an effective way to strengthen the mid back muscles. Begin by lying on your stomach on an exercise mat. Lift one arm off the ground and hold it in an extended position and then lift the opposite leg as high as you can. Hold for a few seconds and then release. Alternate arms and legs for a total of 10-15 repetitions.
B. Superman with Alternating Arms and Legs
To make the Superman exercise more challenging, you can add in alternating arms and legs. Begin the same way as the regular Superman exercise, but this time, lift both your arms and legs off the ground at the same time. Hold for a few seconds, and then release. Alternate both arms and legs for a total of 10-15 repetitions.
5. Reverse Snow Angels
A. Reverse Snow Angels With Resistance Bands
The Reverse Snow Angel exercise is great for improving shoulder, chest, and upper back mobility. Begin with your hands and knees on the ground and hold a resistance band in each hand. Push your arms up and back, keeping the bands taunt and engage your shoulder blades together. Hold the contraction for a few seconds and then release. Do 3 sets of 10-15 repetitions.
B. Reverse Snow Angels With Dumbbells
You can also do the Reverse Snow Angel with dumbbells. Begin with your hands and knees on the ground and a dumbbell in each hand. Push your arms up and back, engaging your shoulder blades together. Hold the contraction for a few seconds and then release. Do 3 sets of 10-15 repetitions.
6. Wall Angels
A. Wall Angels With Resistance Bands
This simple exercise is a great way to increase shoulder mobility and improve posture. Begin by standing with your back against a wall. Hold a resistance band in each hand and press your elbows into your body as you raise your arms above your head and press your shoulder blades into the wall. Hold the contraction for a few seconds and then release. Do 3 sets of 10-15 repetitions.
B. Wall Angels With Dumbbells
The Wall Angel exercise can also be done with dumbbells. Begin by standing with your back against a wall and hold a dumbbell in each hand. Press your elbows into your body as you raise your arms above your head and press your shoulder blades into the wall. Hold the contraction for a few seconds and then release. Do 3 sets of 10-15 repetitions.
People Also Ask
What are the Benefits of Mid Back Exercises?
Mid back exercises help improve posture and core stability. They strengthen the back muscles which can help improve overall balance and mobility.
How often should I do Mid Back Exercises?
Mid back exercises can be done 2-3 times a week.
Are Mid Back Exercises Safe?
Yes, mid back exercises are generally safe. Listen to your body and make sure to warm up properly before each exercise.
What muscles do Mid Back Exercises target?
Mid back exercises target the mid-trapezius and rhomboids, which are the muscles located between the shoulders and upper back.
What is the best Mid Back Exercise?
The best mid back exercise depends on your goals and abilities. A few recommended mid back exercises are seated rows, hinge rows, prone reverse flyes, superman exercises, reverse snow angels, and wall angels.
Final Words
Having good posture is essential for maintaining good health. The mid back is an important area to help strengthen and maintain good posture. Incorporating mid back exercises into your routine can make a big difference in your posture. The 6 recommended exercises discussed above are great mid back exercises that can help improve posture and overall wellness.