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Pilates Mid-Back Mobility Flow

Move from articulated bridges into supported rotation, quadruped arm arcs, a forearm spinal wave, prone leg work, and seated rotation.

Mid-back mobilityUpper-back and arm control
About 11 min · 9 movements · Exercise mat · Mat-based upper-back mobility

ORIGINAL VIDEO

Thoracic Mobility Exercises - For Posture and Back Pain Relief!

The source is a continuous mat-based thoracic routine. Complete captions identify the exercise transitions, side order, eight-count arm pulses, regressions, and final seated sequence.

Original video: Jessica Valant · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Articulated Bridgeabout 1.3 min

    Curl the tailbone, roll the spine into a bridge, then lower one segment at a time.

  2. 02
    Bridge with Overhead Reachabout 1 min

    At the top of each bridge, reach both arms overhead before rolling down.

  3. 03
    Bridge Curl with Rotationabout 35 sec

    Support the head in a bridge curl and alternate small upper-back rotations.

  4. 04
    Quadruped Arm Rainbow — Rightabout 53 sec

    Follow the right hand through a large arc, then finish with eight forward arm pulses.

  5. 05
    Quadruped Arm Rainbow — Leftabout 53 sec

    Follow the left hand through a large arc, then finish with eight forward arm pulses.

  6. 06
    Forearm Thoracic Waveabout 1.9 min

    Pull forward into gentle extension, then press back into a long upper-back stretch.

  7. 07
    Prone Alternating Leg Reachabout 35 sec

    From prone, alternate bending and lengthening one leg while the chest stays supported.

  8. 08
    Seated Spine Twistabout 1 min

    Sit tall with legs apart and rotate smoothly from side to side.

  9. 09
    Seated Spine Stretch Forwardabout 20 sec

    Reach the arms forward and fold through the spine with a long exhale.

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SAFETY

Choose comfort and control first

Use a padded, non-slip surface and move only in a comfortable range. Keep spinal extension distributed rather than pressing into the lower back. Choose the knees-down forearm wave instead of the plank progression if needed. Stop for pain, numbness, dizziness, or joint pinching.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.