Mid-Back Mobilization - Self-Release

Brett McDonough
November 12, 2021

Are you always getting that pain between your shoulder blades when you're sitting behind a computer or steering wheel?  Do you feel like you are always going to the chiropractor just for this one thing?  Well, if you are here are 3 simple ways to self-release that area safely at home on your own. 


1. Foam Roller - Lay a foam roller horizontal to your body on the floor. Lay on top of it with it at the height of your shoulder blades. Roll up and down your spine from there slowly. When you feel a really tight spot over-extend to help create more of a release. You can also lay it vertical on your spine and have it right at the level of the problem. Over-extend to release that area.


2. Beverage Can - Take a closed 12oz beverage of your choice in a can. Wrap a towel around it and place it vertically between your shoulder blades and lean against the wall or lay on the floor. Add additional pressure by pushing back into the can to help you release that specific area. 


3. Floor Stretch - Sit on the floor with your knees bent at a 45 degree angle. Reach over the top of one shoulder and extend your spine. Hold that position for 15-20 seconds and repeat to the other side. The more you extend the better this area will release. 

Try these 3 simple ways to self-release your spine at home. By doing some of this work you can help keep the aches of a desk or car away. Enjoy!

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Chiropractic care and massage therapy located in Clive, Iowa and serving the surrounding communities including West Des Moines, Waukee, Des Moines, Urbandale, Johnston and Grimes.
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