Physical therapy-type exercises for mid-back?

Question

I need exercises for recovering from a mid-back injury (a strain, nothing terribly serious, just quite painful). It seems all the resources I can find only give lower-back exercises. Thanks in advance for any help.

Answer 1

Disclaimer: Do not perform these exercises unless cleared by an MD or PT. Do not perform these exercises if they increase your pain or cause other symptoms to occur.

Prayer stretch:
Kneel on your hands and knees. Keeping your hands where they are, sit back on your heels (keep your head down). You should feel this stretch along the mid back and the sides of the torso. To concentrate on one side only, walk your hands over to the left and then the right.

Genie stretch:
Seated or standing, hold your arms out in front of you and grab your elbows with the opposite hands. Gently pull as if pulling elbows apart. You should feel this stretch across the mid back and shoulder blades.

Doorway stretch:
Stand in an open doorway with your forearms against the frame. Put one foot through the doorway and lean forward. You should feel the stretch across the chest and shoulders. To change this stretch, you can lower or raise the height of your arms.

Chair Rotation stretch:
Seated in a chair with arms, turn your torso as if trying to see behind you. You can put your hands on the arms or back of chair for overpressure. You should feel this stretch on the sides of your torso.

Neck stretch:
Place your right hand behind your head and bend your head to the left. You can place your left hand on your head to apply GENTLE overpressure. Also try this while looking down to the left. Repeat to other side. You should feel this stretch along the side and back of the neck.

All stretches should be performed 3-4 repetitions, 20-30 seconds, 2-3 times a day.

Answer 2

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Answer 3

It would be dangerous for anyone to advise you on what stretches to do without performing a physical examination first. I also would not do a search for "achilles tendon injuries" as these general searches do not take into account your post surgical status, nor your site of surgery, length of time since surgery, your body type, etc. Furthermore, most of the items you will find on the internet for achilles tendon recovery is usually directed at mid-substance tears...having to have it repaired at the calcaneus is a whole different animal and requires much more due dilligence. The potential for you to rupture your repair is high. It is in your best interest to go to PT...you may not necessarily need to go 2-3 times a week (although your results may be better if you do), but it's worth it for you to learn what you can do at home after a thorough evaluation. A follow up every 1-2 weeks so you can learn how to progress is worth paying out of pocket, IMHO.

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Answer 4

Our MERUNIWARAK THERAPY gets rid of back pain within 10 minutes. Now i can suggest you the only exercise to do is - do rolling of your back by sitting on your hips with knees touching up to chin and both legs in tight grip of both hands around them. Roll up to neck and come to original position without loosing grip of your hands around your legs. Repeat 25 times. Do this exercise twice or thrice a day.

Answer 5

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