A strong mid back is important for an active, upright posture. By working bent forward for hours (at the computer, on the bike or while gaming) the muscles between the shoulder blades can become fatigued and lose their strength. The result is often a nagging pain in the back or neck. With the exercises below you train the muscles specifically to be able to actively control your shoulder blades again.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Stand upright with your feet hip-width apart and hold a resistance band with straight arms in front of you, fixed above your head. Pull the band down toward your hips with straight arms by moving your arms down along your body. Keep your arms straight and your torso stable without leaning forward. Bring it back under control.
Hinge forward with a straight back and let the barbell hang under your shoulders. Pull the bar toward your belly button as if tapping it against your stomach. Lower the barbell back under control.
Lie on a bench and hold a single dumbbell over your chest. Lower the weight with straight arms behind your head as if reaching back for something. Bring the dumbbell back over your chest under control.
Place one knee and hand on a bench and hold a dumbbell in the other hand. Pull the weight toward your hip as if pulling something from your pocket. Lower under control.
Lie on your back with a foam roller across your upper back and your knees bent. Support your head with your hands behind your head and let your upper back slowly extend backward over the roller. Keep your lower back and glutes on the floor. Rise back up with control.
Sit down and grip the bar with a wide grip. Pull the bar to your chest as if bringing it to your collarbones. Let the bar rise back up under control.
Stand an arm's length from a resistance band anchored at about hip height and hold it with both hands. Sink your hips back and straighten your arms so you feel a stretch along your side and armpits. Then pull your chest calmly toward the band and sink back into the stretch. Move back and forth with control.
Hang from the bar with a wide grip. Pull yourself up until your chest moves toward the bar. Lower yourself back down under control.
Start in a plank position with your hands on dumbbells. Pull one dumbbell up toward your hip while keeping your body stable. Put it back down.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Mid back pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
Complaints between the shoulder blades often arise from a prolonged bent-forward posture or weakness of the muscles around your shoulder blades (rhomboids, middle trapezius). Exercises that strengthen these muscles and mobilise the upper back can help. Which approach suits you depends on the cause, a physiotherapist can go through that with you.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
