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Mid Back/Thoracic

This region contains the paraspinal muscles (erector spinae and multifidus) as they move up the back, as well as, the interscapular/between the shoulder blade muscles (rhomboids and trapezius).

How To Use This Site:

Below are the 5 parts of the self treatment system including self muscle massage, mobilization techniques, stretching, kinesiology taping and strengthening. Before you get to those, here are some posts to help you put all of the pieces together.

Part One - how to determine which massage, mobilization and stretching techniques you should use.

  1. Muscle Sprains/Strains
  2. Tendon Injuries
  3. Muscle Spasms, Knots, Trigger Points
  4. Overuse Injuries

Part Two- adding kinesiology taping to your self treatment program. Advice for each of the four injury types listed above.

Self Treatment System

Part 1. Self Muscle Massage.

1) Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the mid back using a foam roller and tennis ball. Click here.

2) Blog post on other treatment tools for use in the back region including the RAD roller, Rumble Roller and Knobber. Click here.

Part 2. Mobilizations.

1) Blog post on tennis ball/active mobilizations of the mid-back. Click here.

Part 3. Stretching.

1) Blog post on how to stretch out the muscles of the mid-back and between the shoulder blades. Click here.

Part 4. Kinesiology tape.

1) Blog post on how to use tape following an intercostal strain or rib separation. Click here.

Part 5. Strengthening. Coming soon.

Specific Injuries

No information available for this region. Yet.