Mid Back

Breugger’s

This exercise is specifically meant to counteract the daily seated posture and the tight chest and neck muscles most of you probably encounter daily. 

1. This exercise can be performed whiled seated, lying down, or standing. 
2. Initially, perform this exercise while standing, with your back against the wall.
3. Your focus is on both shoulder blades. To start, have both arms by your side, with the palms facing forward.
4. Keeping your arms there, contract both shoulder blades to move them down and in. 
5. Pinch the shoulder blades in the direction of your center of your lower back. 
6. The wall is there to prevent you from hyper-extending your back. 
7. Your arms, with the thumb pointed outwards, should rotate back to assist the squeeze, the same time the shoulder blades are being pinched together.

Perform 20 times/sessions for 2-3 sessions/day.

Side View

Back View

Back to Mid Back

Back to Other Exercise Tips