Middle pain is a common problem for many people. It can happen due to poor posture, sedentary lifestyle, muscle strain, or injury.

The pain can be felt anywhere from the neck to the lower back, and it can affect your daily tasks, productivity, and overall quality of life. But, the good news is that there are some exercises that can help relieve middle pain, and we’ve rounded up seven of them for you.

1. Cat-Cow Stretch

This stretch is excellent for reducing neck and upper back pain. To do this stretch:.

1. Get on your hands and knees, with your wrists in line with your shoulders, and your knees in line with your hips.
2. Inhale, and as you exhale, round your spine towards the ceiling. Drop your head towards the floor, and tuck your chin in towards your chest.
3. Inhale again, and as you exhale, arch your spine towards the floor. Lift your head and tailbone towards the ceiling. This completes one rep.
4. Do ten reps.

2. Superman Stretch

This stretch targets your lower back muscles. To do this stretch:.

1. Lie down on your stomach, with your arms and legs extended straight.
2. Simultaneously lift your arms, legs, and chest off the ground as high as you can without straining.
3. Hold for three seconds, then release.
4. Complete ten reps.

3. Shoulder Blade Squeeze

This exercise targets your upper back muscles and improves posture. To do this exercise:.

1. Sit or stand up straight, with your arms at your sides.
2. Squeeze your shoulder blades together, and hold for five seconds.
3. Release, and repeat for ten reps.

4. Side Stretch

This stretch targets the muscles along your sides and improves posture. To do this stretch:.

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1. Stand up straight, with your feet hip-width apart.
2. Place your right hand on your right hip.
3. Extend your left arm over your head towards your right side, and lean towards your right side.
4. Hold for ten seconds, then switch sides and repeat.
5. Do ten reps on each side.

5. Bridge Pose

This exercise strengthens your glutes, lower back, and core muscles. To do this exercise:.

1. Lie down on your back, with your knees bent and feet flat on the ground. Place your arms at your sides with your palms down.
2. Push through your heels, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
3. Hold for five seconds, then release.
4. Complete ten reps.

6. Plank Pose

This exercise strengthens your core muscles, including your back muscles. To do this exercise:.

1. Get into a push-up position, with your arms straight and your wrists under your shoulders.
2. Engage your abs and glutes, and hold your body in a straight line from your head to your heels.
3. Hold for thirty seconds, then release.
4. Complete ten reps.

7. Cobra Pose

This yoga pose strengthens your upper back muscles and improves spinal flexibility. To do this yoga pose:.

1. Lie down on your stomach, with your hands flat on the ground next to your shoulders.
2. Press through your hands, lift your chest off the ground, and straighten your arms.
3. Hold for ten seconds, then release.
4. Complete ten reps.

These seven exercises can help reduce your middle pain and improve your overall posture and strength.

Try to incorporate these exercises into your daily routine, and you’ll notice a significant improvement in your middle pain and overall well-being.