Mid back stretch on roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mid back stretch on roll )

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Name of exercise  Mob thoracic ext supine w/foam roll
Other names of exercise Mid back stretch on roll
Description of exercise The mid back stretch on roll is a simple yet effective exercise for improving flexibility and relieving tension in the mid-back muscles. To perform this exercise, start by sitting on the floor with your legs extended in front of you and a foam roller placed horizontally behind your mid-back. Slowly roll back onto the roller, keeping your arms crossed over your chest and your feet flat on the ground. As you roll back, focus on keeping your core engaged and your back straight. Once you reach a comfortable stretch, hold for a few seconds before rolling back up to the starting position. This exercise can help alleviate stiffness and improve posture in the mid-back region.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with foam roll under mid back, arms crossed over chest, knees bent.
  • Lift up buttocks and roll back on foam roll extending back.
  • Roll back and repeat.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Retraction, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased flexibility
  • Reduced back pain
  • Improved range of motion
  • Better spinal alignment
  • Strengthened back muscles
  • Improved breathing
  • Reduced tension in shoulders and neck
  • Improved circulation
  • Increased core strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The mid back stretch on roll exercise should be avoided if you have any existing injuries or conditions in your mid back, such as a herniated disc or spinal stenosis. It is also not recommended if you have recently had surgery in the mid back area. If you experience any pain or discomfort during the exercise, you should stop immediately and consult with a medical professional. Additionally, if you are pregnant or have any other medical conditions that may be affected by this exercise, it is best to avoid it or modify it under the guidance of a trained professional. It is always important to listen to your body and avoid any exercises that may aggravate or worsen any pre-existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a proper and supportive exercise mat
  • Start with a gentle stretch and gradually increase intensity
  • Keep your movements slow and controlled
  • Breathe deeply and evenly throughout the exercise
  • Do not force your body into a stretch beyond its limit
  • Stop immediately if you feel any pain or discomfort
  • Keep your neck and shoulders relaxed
  • Engage your core muscles to support your back
  • Consult a fitness professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • back pain
  • neck pain
  • shoulder pain
  • posture problems
  • tension headaches

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    Frequently asked questions

     

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