28 September 2026

Mid-back mobility you can do between meetings

Long Zoom blocks leave a lot of East Vancouver desk workers stiff between the shoulder blades. The mid-back (thoracic spine) is meant to rotate and extend a little; when it stays locked, the neck and low back often pick up the slack.

Two minutes is enough to start

You do not need a yoga mat or a full lunch break. Stand up, feet about hip-width, and try these easy resets between calls.

Seated open-book turn

Sit tall near the front of the chair. Cross arms over the chest or place hands on opposite shoulders. Slowly turn the ribs left, then right, for 5–8 easy reps each side. Keep the hips quiet so the motion comes from the mid-back, not a twist through the low back.

Wall angels (gentle version)

Stand with your back near a wall, ribs soft, chin slightly tucked. Slide the arms up and down in a “snow angel” shape for 6–10 slow reps. Stop short of pain. If the shoulders shrug hard toward the ears, shrink the range.

Doorway chest opener

Place one forearm on a doorframe at about shoulder height. Step the same-side foot forward and lean until you feel a mild stretch across the chest — hold 20–30 seconds each side. This pairs well with the mid-back turns above.

When to book instead of stretching more

These are general mobility ideas, not a diagnosis or a rehab plan. Book an exam if pain shoots into the arm, wakes you at night, followed a car accident, or keeps worsening. At Rupert Health (2955 Kingsway, Collingwood-Norquay) we offer chiropractic and massage; we can also direct-bill ICBC for chiropractic and active rehab after a collision.

Ready to get assessed? Use Booksy or call 604.435.2285.