Quick & Easy Self Test For Mid Back Mobility - Do I Move Enough?

Hey, what's going on everyone!  It is James, Doctor of Physical Therapy and the owner of Pioneer PT.

A few people reached out after my last post and asked, "How do I know if I have enough mid back mobility?"

Well, here is a quick and easy test that you can do to find out!

​You just need 2 things.  You need some type of stick or dowel, and a chair without arm rests.  

We are going to be sitting on the very, very corner of the chair looking at both straight lines of the chair for this test.

​-Sit on that corner.  
-We will go left first, so cross your left foot over your right ankle. 
​-Place the stick behind your neck
-& rotate left as far as you can comfortably

For adequate range of motion you should be going past the straight line on the chair for your mobility of your mid back.  

Repeat on the other side, and if you do not have symmetry, or you cannot go past that straight line, then you know there is an issue and it should be addressed.  

​Without proper mid back mobility, you must move more elsewhere throughout the spine and this often leads to neck or lower back problems.  Please reach out to Pioneer PT with any further questions.