What we’ll cover
  1. Wall Angels:
  2. Thread the needle:

Exercises for a stiff middle back

Upper back stiffness is a common condition that regularly presents to physiotherapy. With so many of us sitting for long periods of time at work or school, upper back (thoracic) spine stiffness and pain is a common complaint. Not only does a stiff thoracic back produce pain around the mid back but has been shown to impact shoulder mobility and increase the likelihood of neck pain and headaches.

However, it can be very effectively treated by a physiotherapist. Treatment commonly would include techniques to reduce pain and stiffness. This can include hands-on treatment including massage, joint mobilisations/manipulation or dry needling. Whilst these techniques are great at reducing stiffness and pain in the short term, mobility and stretching exercises are a great way to not only prevent mid back pain but also reduce symptoms at home.

Our physiotherapist Jason Lee goes through two great exercises to improve thoracic rotation (twisting) and thoracic extension. Flexibility and mobility is commonly reduced in both these directions for those with mid back pain.

Wall Angels:

These exercises are great at improving extension.

Standing with your back against a wall.

Try and keep your bottom, lower back, mid back and back of your head against the wall. If required, feel free to step forward and bend your knees whilst in contact with the wall.

Keep the back of your hands and fore arms against the wall.

Keeping your arms in contact with the wall, slide your hands up as far as comfortable whilst maintaining contact with the wall.

This exercise should not be painful.

Try and repeat this exercise 10 – 12 times in a row. 4 – 5 x day.

Thread the needle:

Starting on your hands and knees

Reach one hand up towards the roof. Turn your head to look up towards the roof.

Reach your hand back through the gap between your other shoulder and rest.

Repeat this exercise 10 – 12 times in a row. 4 – 5 x day.

Try these exercises as part of your regular routine. They can also be used to break up the work or school day. A good tip is to set a regular alarm every 2 – 3 hours to remind yourself.

If you continue to experience mid back pain or stiffness, contact our team today.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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