Exercise For Mid Back Pain | Bodyweight Exercise Tutorial

Move Better with Mark!

Up & Overs help you to make yourself long and straight. It will also improve coordination and helps with mid back pain. If you want to see this exercise used in a workout sign up for Mark Lauren On Demand.

Step by step guide:

  • Lay on your back
  • Arms at T position
  • Feet pointing up to the ceiling
  • Pull your toes back towards your face
  • And make sure your feet are parallel
  • With all these exercises we want to learn how to make ourselves long and straight in every position
  • Your arms are long and straight
  • Legs are straight
  • Control rotation in the hips
  • With the left arm and left leg reach up at the same time towards the ceiling while pulling your left knee in towards your left arm
  • Return to the starting position
  • Now we go over
  • Pull the left knee in
  • Look to your right hand
  • Keep your head on the ground
  • Try to touch the opposite hand
  • Control rotation in the extended hip
  • Knee in the ground, toes pulled up

Watch the tutorial:

Close Menu


Bodyweight Insider

Sign up for our newsletter and get the first two chapters of You Are Your Own Gym, recipes, Mark’s interview, and more for free!