15/05/2026
4 exercises we commonly use for mid back/thoracic mobility
It’s that time of year: long work days, deadlines piling up before summer, and hours spent hunched over a computer. Your mid back pays the price.
Thoracic stiffness rarely fixes itself. Good mobility work needs to meet your body where it is, improve control through range, and rebuild movement quality without just forcing you into positions that feel awful.
These exercises focus on controlled movement rather than just stretching it out and hoping for the best. Progression matters just as much as exercise choice.
The aim isn’t just to “loosen up,” it’s to improve how your mid back moves in real world positions like sitting, lifting, reaching, and sport.
If you’ve just been told to sit up straighter or buy a better chair, you’re likely missing a big part of the picture.
