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MOHO EXERCISE LIBRARY - BACK
Latissimus Dorsi Stretch
Enhance shoulder mobility and stretch your lats with this standing Latissimus Dorsi stretch using a band. This movement promotes upper back flexibility, shoulder mobility, and improved posture.
Scapular Stability Exercise
To strengthen the scapular stabilizers, improve posture, and support shoulder function.
Thoracic Spine Stretch
To improve spinal mobility and stretch the muscles along the side of the back and torso.
Banded External Rotation and Shoulder Press
This exercise is designed to strengthen the rotator cuff, particularly the infraspinatus and teres minor muscles, which are crucial for shoulder stability. It also targets the deltoids, upper trapezius, and triceps while also engaging core stability.
Deep Core Activation
This exercise is designed to "turn on" your deep core (think front of the spine)
Mid-Back Stretch with a Foam Roller
This stretch is designed to release tension and improve mobility in the thoracic spine by rolling over the foam roller.
Posterior Rib Extension Exercise / 360 degree Breathing
This exercise is designed to promote rib mobility and thoracic expansion
Single Arm Dumbbell Rows
This exercise targets the latissimus dorsi, rhomboids, and trapezius muscles. It's great for improving back strength, shoulder stability, and posture.
Thoracic Mobility Exercise
This two-part sequence improves thoracic spine extension and rotation, which are key for posture, breathing, overhead movements, and reducing neck or lower back compensation.
T-spine Mobility Exercise
This exercise enhances thoracic spine mobility, improves posture, and builds core stability, especially useful for anyone with upper back stiffness or rotational limitations.
Face Pulls Exercise
This exercise targets the rear deltoids, upper traps, and rotator cuff muscles, helping to improve shoulder stability and posture.
Figure 4 with Rotation Stretch
This exercise targets the glutes, piriformis, and lower back, while incorporating spinal rotation for improved mobility.
Farmer's Carry/Farmer's Walk
The Farmer’s Carry is a functional full-body exercise that targets grip strength, shoulder stability, core engagement, and postural control.
McGill Side Plank
McGill Side Plank is a core-strengthening exercise that targets the obliques, enhances spinal stability, and reduces lower back strain.
