Thoracic Spine Rotation Stretch for Mid-Back Pain Relief | Dr. Taylor Levine, D.C.

Hey everyone! Dr. Taylor Levine here, and today at SchlickArt Studios, I’m going to show you an exercise that can really help if you’re dealing with mid-back tightness, especially between the shoulder blades. This is called the Thoracic Spine Rotation Stretch or T-Spine Rotation for short.
How to do it:
Start on all fours, with your knees and arms shoulder-width apart.
Place your left hand lightly on the back of your head (not your neck).
Rotate inward, then rotate outward as high as you can.
Repeat for 3 sets of 10 on each side.
This stretch is great for regaining mobility in the mid-back and relieving tension between the shoulder blades. Remember, it’s okay if your range of motion isn’t huge at first-progress comes with practice!
Pro tip: Try doing this exercise once a day or every other day to keep your mid-back flexible and pain-free.
If you have any questions or need further guidance, feel free to visit me at Unruh Spine Center.
Talk soon,
Dr. Taylor Levine, DC
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