Self-Massage: Mid Back

Why massage your mid back? This is where your thoracic spine is, it’s also where your ribs attach. Stiffness in this area can mean restrictions in your lung capacity and breathing. So, let’s massage those muscles out!


How to self-massage the Latissimus Dorsi.

Non-lotion

  • Locate the lats where it attaches near the humerus and grab it
  • In a pincer grip, squeeze the muscle
  • Bring your shoulder up into flexion and extension as you continue to grip the muscle
  • Stay in that position if there is tenderness, move once the pain dissipates

Pressure: Medium

Time: 2 minutes

Area: Latissimus Dorsi attachment at humerus


Lotion

  • Locate the lats where it attaches near the humerus by flexing and adducting the shoulder, once located, grab it
  • Apply lotion and glide your fingers from humerus insertion down past the scapula
  • Flex your arm to stretch the muscle as you continue to glide your fingers down

Pressure: Medium – deep

Time: 2 – 5 minutes

Area: Latissimus Dorsi attachment at humerus


How to self-massage the Intercostals.

Non-lotion

  • Find the space between your ribs to locate an intercostal muscle
  • Once located, drag your fingers down that space towards the front of your body
  • Lean forward as you drag your fingers for added stretch

Pressure: Medium

Time: 5 minutes

Area: Intercostals


How to self-massage the Diaphragm.

Non-lotion

  • Lie on your back with your knees bent
  • Take a deep breath and gentle bring your fingers underneath your rib cage – as far as they can comfortably go
  • Remember to breathe
  • Move to a new spot once the pain dissipates

Pressure: Light – medium

Time: 5 – 7 minutes

Area: Diaphragm


Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s