Low Back Sprain and Strain Injuries – Kneeling Thoracic Rotation
Start by kneeling on the ground with the leg closest to the wall up in a lunge position. You can kneel on a yoga mat or pillow to provide extra cushioning and support.
Bring your arms up to 90 degrees in front of you, maintaining the arm that’s closest to the wall right up tight against the wall. Open up your other arm, like you are opening up a book, and try to get it as close to the wall behind you as you can without bringing your other arm off the wall.
You should feel a stretch in your mid back area. Return to neutral and repeat 10 repetitions doing 3 sets on each side. Make sure to keep your neck neutral without straining it, and follow the movement of your arm with your head.
If you can’t get your other arm against the wall, that’s ok. Bring it to the end barrier of it’s movement but don’t force it. A stiff mid back or Thoracic spine can contribute to lower back strains and sprain injuries and it’s usually a good idea to incorporate this into your lower back rehab.