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START YOUR FULL PROGRAM
Follow the steps below to reduce pain and build middle back strength
STEP 1: LEARN THE MOVEMENT
STEP 2: RELIEVE TIGHTNESS
Start here if your chest, neck or upper back feels tight
Middle back release
Upper trap/neck release
Chest stretch
STEP 3: BUILD SUPPORTING STRENGTH
Strengthen your middle back to reduce strain and support better posture
Strengthen your middle back
Stretch and relax your middle back
STEP 4: TARGET YOUR SPECIFIC ISSUE (OPTIONAL)
If you still feel tightness or pain, choose the area below
and follow that sequence
Neck and Shoulder Tightness
Test your tightness
Release tension
Stretch and relax
Strengthen your middle back
Stretch and relax your middle back
Upper Shoulder Blade & Neck Stiffness
Test your tightness
Release tension
Stretch and relax
Strengthen your middle back
Stretch and relax your middle back
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