On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.
The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.
The early exercise plan focuses on movements which can be done in sitting and therefore are easy to perform throughout the day – especially for those in computer or desk-based work. The exercises are to help maintain soft tissue flexibility. The intermediate plan comprises of exercises pushing in to tightness to increase mid back mobility, focusing on rotation and flexion/extension. Again these exercises require no additional equipment and can be performed anywhere. Finally, the advanced programme aims to supplement greater mobility in the mid and upper back using functional, strength-based exercises. A foam roller is also introduced which is a useful tool for increasing mobility further.
Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for mid back/thoracic pain. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.
Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.
If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.