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Your back is not the problem. Your mid-back just isn’t moving enough. 💬 Comment KNOT and I’ll send you a simple move to calm that tight spot between your shoulder blades. When you feel slouched, the instinct is to “sit up straight” or pull your shoulders back. But posture is driven more by thoracic mobility than by effort alone (O’Sullivan et al., 2018). When the mid-back loses extension, the neck and lower back have to compensate. That often shows up as: • A constant ache between the shoulder blades • A head that drifts forward • Feeling upright only when you’re actively trying This stretch targets thoracic extension, reducing strain through the neck and shoulders and making upright posture feel more natural, not forced (Kebaetse et al., 2019). Try this before bed • Elbows on the wall • Let your chest sink down slowly • Breathe out longer than you breathe in Hold for 20–30 seconds, once or twice Why it works • Restores mid-back extension capacity (Edmondston et al., 2018) • Reduces overwork through the neck and upper traps • Opens the chest without bracing • Feels like release rather than effort If your day is mostly spent sitting, start here instead of blaming your posture. References • O’Sullivan, P. et al., 2018 – Posture and movement variability in spinal pain. British Journal of Sports Medicine • Kebaetse, M. et al., 2019 – Thoracic posture and cervical spine loading. Journal of Orthopaedic & Sports Physical Therapy • Edmondston, S.J. et al., 2018 – Thoracic mobility and its role in posture. Manual Therapy #hunchback #textneck #posture #backpain #neckpain
Your back is not the problem. Your mid-back just isn’t moving enough. 💬 Comment KNOT and I’ll send you a simple move to calm that tight spot between your shoulder blades. When you feel slouched, the instinct is to “sit up straight” or pull your shoulders back. But posture is driven more by thoracic mobility than by effort alone (O’Sullivan et al., 2018). When the mid-back loses extension, the neck and lower back have to compensate. That often shows up as: • A constant ache between the shoulder blades • A head that drifts forward • Feeling upright only when you’re actively trying This stretch targets thoracic extension, reducing strain through the neck and shoulders and making upright posture feel more natural, not forced (Kebaetse et al., 2019). Try this before bed • Elbows on the wall • Let your chest sink down slowly • Breathe out longer than you breathe in Hold for 20–30 seconds, once or twice Why it works • Restores mid-back extension capacity (Edmondston et al., 2018) • Reduces overwork through the neck and upper traps • Opens the chest without bracing • Feels like release rather than effort If your day is mostly spent sitting, start here instead of blaming your posture. References • O’Sullivan, P. et al., 2018 – Posture and movement variability in spinal pain. British Journal of Sports Medicine • Kebaetse, M. et al., 2019 – Thoracic posture and cervical spine loading. Journal of Orthopaedic & Sports Physical Therapy • Edmondston, S.J. et al., 2018 – Thoracic mobility and its role in posture. Manual Therapy #hunchback #textneck #posture #backpain #neckpain
Feel the release as your mid-back unlocks! Follow @trishulvadi for more. Message me on WhatsApp at +971559812462 to book your appointment. #dubai #asmr #chiropractor #chiropractic #wellness #backpain #healthjourney #posture #thoracicspine #shorts #trishulvadi
Feel the release as your mid-back unlocks! Follow @trishulvadi for more. Message me on WhatsApp at +971559812462 to book your appointment. #dubai #asmr #chiropractor #chiropractic #wellness #backpain #healthjourney #posture #thoracicspine #shorts #trishulvadi
WALL ANGELS 👼🏼 These were an absolute game changer for my shoulder pain. No joke. Mid last year I started getting shoulder pain in the back of my shoulder blade that really affected my arm movements over head (including handstands! ) 😩 My favourite! I battled with it for months and tried lots of different rehab exercises but THIS ONE was what changed everything for me. I started doing 10 slow reps throughout the day. I made a rule: every time I passed the same wall in my house, I would do 10 reps. Or when I was waiting for food to cook in the kitchen etc. It maybe ended up being 4-6 times in the day (so ~50 reps every day). It didn’t really affect the flow of my day too much BUT it completely eradicated my shoulder pain! 😱 Not to mention, my ‘winging’ shoulder blades that I have battled with all my life, are slowly finding a better position sitting FLAT onto my back (at last!!! 🥺🥰) 👉🏼 I CAN NOT RECOMMEND THESE ENOUGH. 👈🏼 Especially if you suffer from any upper thoracic pain, neck pain, back pain, poor shoulder movement, or struggle with bad posture. ⏰ As always, daily consistency will get you the best and quickest results. I still do these, but they are now a quick part of my warm up before any workout. It maybe takes 2 min to do 3 slow sets 👊🏼 Try it and let me know how you go! 👇🏼 Do you already do these?! Or any questions, ask me below! ☺️ ab❤️x #shoulderpain #neckpain #backpain #postureexercise #wallangels #shoulderrehab Wearing: @lskd 🧡 AMANDA15 for 15% off!
WALL ANGELS 👼🏼 These were an absolute game changer for my shoulder pain. No joke. Mid last year I started getting shoulder pain in the back of my shoulder blade that really affected my arm movements over head (including handstands! ) 😩 My favourite! I battled with it for months and tried lots of different rehab exercises but THIS ONE was what changed everything for me. I started doing 10 slow reps throughout the day. I made a rule: every time I passed the same wall in my house, I would do 10 reps. Or when I was waiting for food to cook in the kitchen etc. It maybe ended up being 4-6 times in the day (so ~50 reps every day). It didn’t really affect the flow of my day too much BUT it completely eradicated my shoulder pain! 😱 Not to mention, my ‘winging’ shoulder blades that I have battled with all my life, are slowly finding a better position sitting FLAT onto my back (at last!!! 🥺🥰) 👉🏼 I CAN NOT RECOMMEND THESE ENOUGH. 👈🏼 Especially if you suffer from any upper thoracic pain, neck pain, back pain, poor shoulder movement, or struggle with bad posture. ⏰ As always, daily consistency will get you the best and quickest results. I still do these, but they are now a quick part of my warm up before any workout. It maybe takes 2 min to do 3 slow sets 👊🏼 Try it and let me know how you go! 👇🏼 Do you already do these?! Or any questions, ask me below! ☺️ ab❤️x #shoulderpain #neckpain #backpain #postureexercise #wallangels #shoulderrehab Wearing: @lskd 🧡 AMANDA15 for 15% off!
Insane mid back blow up! #chiropractor #chiropractic #adjustment #backpain #neckpain
Insane mid back blow up! #chiropractor #chiropractic #adjustment #backpain #neckpain
Are You Doing This When Foam Rolling? EXPLAINING THE VIDEO ↓ 👉 The purpose of arching over a foam roller is to mobilize and extend the mid-back. This is great for anyone who feels hunched over all the time☝️ When you bend your neck back, it might feel like you’re moving the mid-back but in reality you’re just moving the neck 😠 But there’s an easy solution, tuck the chin and THEN arch over the foam roller. You won’t be able to go as far but it will be much more effective! ☝️IF you feel strain in your neck, placed you hands behind the head, bring your elbows together and then tuck the chin. If you need more Foam Roll guidance, make sure to comment NEWSLETTER and I’ll send you a link to join my newsletter where you can watch a full body foam rolling tutorial🙌 #foamroller #foamrolling #mobility #backpain #posture #wfh
Are You Doing This When Foam Rolling? EXPLAINING THE VIDEO ↓ 👉 The purpose of arching over a foam roller is to mobilize and extend the mid-back. This is great for anyone who feels hunched over all the time☝️ When you bend your neck back, it might feel like you’re moving the mid-back but in reality you’re just moving the neck 😠 But there’s an easy solution, tuck the chin and THEN arch over the foam roller. You won’t be able to go as far but it will be much more effective! ☝️IF you feel strain in your neck, placed you hands behind the head, bring your elbows together and then tuck the chin. If you need more Foam Roll guidance, make sure to comment NEWSLETTER and I’ll send you a link to join my newsletter where you can watch a full body foam rolling tutorial🙌 #foamroller #foamrolling #mobility #backpain #posture #wfh
Comment TENSION and I’ll send you my top 5 points for pain relief today! ♥️ Shoulder and mid back pain is mostly due to poor posture, overuse, neck pain, or rib subluxations. Here’s a really fun way to use acupressure to address it. Since not all of us have a boo thang 🥲 or can get someone to massage it, let’s explore it ourselves. 🥰 In acupressure/acupuncture, we use a technique style known as “mirroring and imaging”, where one body part looks another. In this case, the thumb acts as a limb (arm or leg), and the meat department of the thumb (thenar eminence) acts as the shoulder blade region. Come on, rub it out!🤗🥩 No medical advice, just health tips ♥️ Safe for little ones and those expecting 👧🏻🤰🏻 Side note: a less common cause of shoulder blade pain is referred pain due to the gallbladder organ, which you should see further medical advice for. ⚠️ #neckpain #shoulderpain #posturetips #backpain #acupressure #acupuncture #chinesemedicine #painrelief #mobility #painrelief #stiffneck #stiffback
Comment TENSION and I’ll send you my top 5 points for pain relief today! ♥️ Shoulder and mid back pain is mostly due to poor posture, overuse, neck pain, or rib subluxations. Here’s a really fun way to use acupressure to address it. Since not all of us have a boo thang 🥲 or can get someone to massage it, let’s explore it ourselves. 🥰 In acupressure/acupuncture, we use a technique style known as “mirroring and imaging”, where one body part looks another. In this case, the thumb acts as a limb (arm or leg), and the meat department of the thumb (thenar eminence) acts as the shoulder blade region. Come on, rub it out!🤗🥩 No medical advice, just health tips ♥️ Safe for little ones and those expecting 👧🏻🤰🏻 Side note: a less common cause of shoulder blade pain is referred pain due to the gallbladder organ, which you should see further medical advice for. ⚠️ #neckpain #shoulderpain #posturetips #backpain #acupressure #acupuncture #chinesemedicine #painrelief #mobility #painrelief #stiffneck #stiffback
Mid Back Mobility 🙏 🔴 If you feel rigid through the mid back then this is for you! If you have kyphosis posture you will also benefit from this! 🟡 As we bring our knees to the chest we encourage rounding of the low back. This will then cause mechanical opening or extension of the mid back 🟢 When we use our arm it helps encourage this opening further as well as open the ribs! 💯Repeat this 3 x per arm and side, and then 3 sets total! That’s 9 circles each side! #backpain #mobility #backpainrelief #fy
Mid Back Mobility 🙏 🔴 If you feel rigid through the mid back then this is for you! If you have kyphosis posture you will also benefit from this! 🟡 As we bring our knees to the chest we encourage rounding of the low back. This will then cause mechanical opening or extension of the mid back 🟢 When we use our arm it helps encourage this opening further as well as open the ribs! 💯Repeat this 3 x per arm and side, and then 3 sets total! That’s 9 circles each side! #backpain #mobility #backpainrelief #fy
Mid Back Pain Treatment #MidBackPain #MidBackPainRelief #BackPain #NaturalTreatment
Mid Back Pain Treatment #MidBackPain #MidBackPainRelief #BackPain #NaturalTreatment
Breaking it down here 🚨👇🏼 This movement restores controlled rotation and extension through the thoracic spine. Our thoracic spine is commonly stiff from sitting, stress, and repetitive positions. When the mid-back isn’t doing its job, the neck, shoulders, and low back compensate—often leading to pain, tightness, or plateaus in training. Improving T-spine mobility and strength can: • Decrease strain on the neck and low back • Improve shoulder mechanics • Support better posture without forcing it • Help you move and train more efficiently 👉 If you’re dealing with any of these symptoms—or want to level up your workouts and prevent them—follow us for more movement education or book with us to work one-on-one.
Breaking it down here 🚨👇🏼 This movement restores controlled rotation and extension through the thoracic spine. Our thoracic spine is commonly stiff from sitting, stress, and repetitive positions. When the mid-back isn’t doing its job, the neck, shoulders, and low back compensate—often leading to pain, tightness, or plateaus in training. Improving T-spine mobility and strength can: • Decrease strain on the neck and low back • Improve shoulder mechanics • Support better posture without forcing it • Help you move and train more efficiently 👉 If you’re dealing with any of these symptoms—or want to level up your workouts and prevent them—follow us for more movement education or book with us to work one-on-one.
🔥 Mid Back Pain Treatment | Move Better, Live Pain-Free Mid back pain can come from poor posture, muscle imbalance, spine misalignment, or long sitting hours. With the right chiropractic care, relief is possible without surgery or medicines 🙌 ✔ Targeted mid back pain treatment ✔ Spine alignment & posture correction ✔ Improved mobility & long-term relief ✔ Safe | Natural | Non-surgical care Get expert care at Dr Ravinder Spine & Chiropractic Clinic and feel the difference. 📲 Book your consultation today #midbackpain #backpain #backpaintreatment #chiropractor #SpineCare PainRelief NonSurgicalTreatment DrRavinder
🔥 Mid Back Pain Treatment | Move Better, Live Pain-Free Mid back pain can come from poor posture, muscle imbalance, spine misalignment, or long sitting hours. With the right chiropractic care, relief is possible without surgery or medicines 🙌 ✔ Targeted mid back pain treatment ✔ Spine alignment & posture correction ✔ Improved mobility & long-term relief ✔ Safe | Natural | Non-surgical care Get expert care at Dr Ravinder Spine & Chiropractic Clinic and feel the difference. 📲 Book your consultation today #midbackpain #backpain #backpaintreatment #chiropractor #SpineCare PainRelief NonSurgicalTreatment DrRavinder
Your Posture. DOES NOT MATTER. - Scientific research tells us there is no causative link between pain and posture, for neck, mid back or low back pain (Richards et al, 2016; Dieck et al, 1985; Roffey et al, 2010). No causative link means there is nothing to prove that having ‘bad’ posture causes pain, so we simply cannot say it does. In fact, there is no links between postural factors, shape or curves of the spine and the way we use our spines with getting pain (Wide, 2001).   - We cannot define what ‘bad’ posture is. Optimal posture does not exist (Claeys et al, 2016). Is bad posture sitting slumped at a desk? Well I would challenge everyone to sit up dead straight for a whole day and not get pain. Because if I sit up straight all day, my back hurts, and I need to slump back to my comfortable position to make it feel better. In fact, sitting up straight and holding ourselves braced will tire our muscles (Weng et al, 2017) and ourselves and could cause discomfort. O’Sullivan (2012) showed that people with low back pain actually demonstrated greater muscle contraction and an inability to relax these muscles (often associated with fear of moving and negative beliefs about the spine). Klaus et al (2006) that pain free individuals adopt a flexed sitting posture. Papa et al (2018) even found that slouching improved disc height and hydration, so the total opposite to common thought, not a particularly good paper, but great because it shows how different everyone is. So what does this mean? Essentially, it is not a question of how we sit, or stand, or bend even, but just that we spend too long in one position. Don’t sweat your posture, sit how’s comfortable and move more. #posture #goodposture #badposture #backpain #lowbackpain #f1 #f1physio
Your Posture. DOES NOT MATTER. - Scientific research tells us there is no causative link between pain and posture, for neck, mid back or low back pain (Richards et al, 2016; Dieck et al, 1985; Roffey et al, 2010). No causative link means there is nothing to prove that having ‘bad’ posture causes pain, so we simply cannot say it does. In fact, there is no links between postural factors, shape or curves of the spine and the way we use our spines with getting pain (Wide, 2001).   - We cannot define what ‘bad’ posture is. Optimal posture does not exist (Claeys et al, 2016). Is bad posture sitting slumped at a desk? Well I would challenge everyone to sit up dead straight for a whole day and not get pain. Because if I sit up straight all day, my back hurts, and I need to slump back to my comfortable position to make it feel better. In fact, sitting up straight and holding ourselves braced will tire our muscles (Weng et al, 2017) and ourselves and could cause discomfort. O’Sullivan (2012) showed that people with low back pain actually demonstrated greater muscle contraction and an inability to relax these muscles (often associated with fear of moving and negative beliefs about the spine). Klaus et al (2006) that pain free individuals adopt a flexed sitting posture. Papa et al (2018) even found that slouching improved disc height and hydration, so the total opposite to common thought, not a particularly good paper, but great because it shows how different everyone is. So what does this mean? Essentially, it is not a question of how we sit, or stand, or bend even, but just that we spend too long in one position. Don’t sweat your posture, sit how’s comfortable and move more. #posture #goodposture #badposture #backpain #lowbackpain #f1 #f1physio
Windmills at the wall help increase mobility in the shoulder joints and open up the upper/ mid back which improves posture as well as aiding in staying flexible in this area of the back. Hunched phone/ laptop posture forces us more into thoracic flexion which makes thoracic extension aka backbends more difficult. Rotations help unlock the spine, so this is a reminder to add more rotations to your warm downs! Practicing these with your hip/ knee at the wall, forces your to keep your hips even & doesn’t allow to cheat 😉 🇩🇪 Windmühlen an der Wand tragen dazu bei, die Beweglichkeit in den Schultergelenken zu erhöhen und den oberen/mittleren Rücken zu öffnen, was die Haltung verbessert und dazu beiträgt, in diesem Bereich des Rückens flexibel zu bleiben. Die nach vorne über gebeugte auf‘s handy glotz/ Laptop-Haltung zwingt uns zu einer stärkeren flexion der Brustwirbelsäule, was die extension der Brustwirbelsäule, aka Rückbeugen, erschwert. Rotationen helfen dabei, die Wirbelsäule zu ‚entriegeln‘, daher ist dies eine Erinnerung daran, mehr Rotationen in Deine Praxis einzubauen! Wenn Du sie mit der Hüfte & dem Knie an der Wand übst, zwingst Du Dich dazu, Deine Hüften geschlossen zu halten und kannst weniger schummeln 😉 . #rotationen #rücken #rückenschmerzen #schulterschmerzen #backpain #shoulderpain #kyphose #kyphosis #posture #badposture #selfhelp #move #movement
Windmills at the wall help increase mobility in the shoulder joints and open up the upper/ mid back which improves posture as well as aiding in staying flexible in this area of the back. Hunched phone/ laptop posture forces us more into thoracic flexion which makes thoracic extension aka backbends more difficult. Rotations help unlock the spine, so this is a reminder to add more rotations to your warm downs! Practicing these with your hip/ knee at the wall, forces your to keep your hips even & doesn’t allow to cheat 😉 🇩🇪 Windmühlen an der Wand tragen dazu bei, die Beweglichkeit in den Schultergelenken zu erhöhen und den oberen/mittleren Rücken zu öffnen, was die Haltung verbessert und dazu beiträgt, in diesem Bereich des Rückens flexibel zu bleiben. Die nach vorne über gebeugte auf‘s handy glotz/ Laptop-Haltung zwingt uns zu einer stärkeren flexion der Brustwirbelsäule, was die extension der Brustwirbelsäule, aka Rückbeugen, erschwert. Rotationen helfen dabei, die Wirbelsäule zu ‚entriegeln‘, daher ist dies eine Erinnerung daran, mehr Rotationen in Deine Praxis einzubauen! Wenn Du sie mit der Hüfte & dem Knie an der Wand übst, zwingst Du Dich dazu, Deine Hüften geschlossen zu halten und kannst weniger schummeln 😉 . #rotationen #rücken #rückenschmerzen #schulterschmerzen #backpain #shoulderpain #kyphose #kyphosis #posture #badposture #selfhelp #move #movement
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