Supine Posture

• Lie on a firm surface, flex your feet as though standing.

• Press shoulders into the table and pull scapula (shoulder blades) towards your spine.

• Press the back of your head to the table, tucking your chin. (Do not lift the chin and extend the neck.)

• Hold 10 seconds and relax.

• Repeat 10 times.

• Practice twice a day.

Standing Posture

• Stand with your back flat to the wall, backside touching, feet under your hips.

• Press shoulders into the wall and pull scapular towards your spine.

• Press the back of your head to the wall, tucking your chin. (Do not lift the chin and extend the neck.)

• Hold 10 seconds and relax.

• Repeat 10 times.

• Practice twice a day.

Iron Cross

• Place foam roller, rolled towel, or bolster along the spine.

• Lie down letting your head and arms extend.

• Hold 3 - 10 minutes.

• Breathe slowly and deeply in/out through the nose if possible.

• Repeat daily.

Supine Scapular Retraction

• Lie on a firm surface, flex your feet as though standing.

• Extend straight arms to ceiling, pulling scapula (shoulder blades) away from the spine.

• Press shoulders into the table and pull scapula towards your spine.

• Press the back of your head to the table, tucking your chin. (Do not lift the chin and extend the neck.)

• Hold 10 seconds and relax.

• Repeat 10 times.

• Practice twice a day.

Scapular Retraction Exercise

• Sit straight with the abdominals tight.

• Pinch shoulder blades together (do NOT shrug shoulders, it is more of a squeeze). Hold 5-10 seconds.

• Squeeze the bottom points of the scapula towards the center bra line. Hold 5-10 seconds.

• Squeeze the bottom points of the scapula towards the waistline. Hold 5-10 seconds.

• Repeat 15-20 times, 2-3x/day.

Use a foam roller to help mid-back pain or stiffness

​How do you use a foam roller to manage mid-back pain and tightness until you can get to your chiropractor?

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