7 Everyday Stretches for a Healthy Mid and Upper Back


Mild to each stretch and breathe deeply, exhaling as you elongate your muscles.

  1. Seated Spinal Rotation: Sit on a mat with your legs to 60 seconds. Repeat on the opposite side.
  2. Prone Back Extension: Lie face-down on your mat, legs extended with the to 60 seconds.
  3. Triangle Side Bend with Rotation: Take a wide stance, feet facing forward. Lift your arms to the left.
  4. Forward Bend with Wide Stance: Take a wide stance, to 60 seconds, breathing naturally.
  5. Upper Back and Shoulder Stretch: Stand erect with feet at hip-width (or sit erect on a chair). Inhale as your lift your arms overhead and interlace your fingers, rotating your wrists so your palms face upwards. Exhale and slowly lower your arms until they are parallel to 60 seconds.
  6. Seated Mid and Low Back Stretch: Sit on the floor with your knees bent, spine erect, heels on the mat. Wrap your arms around your upper legs and pull in your navel as you exhale, rounding your back for a stretch. Breathe and hold for 30 to 60 seconds.
  7. Supine Trunk Rotation: Lie supine on your mat, being careful to the left.

Healthy Back Treatment in NYC

If you suffer from chronic back pain, the back pain specialists at NYDNRehab can help. We understand how everyday activities can take a today, and let us help you ease your back pain.


In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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