The following exercise is designed for the mid back region of your body. Make sure that during this exercise your back is always flat on the floor and you do not form the arch with your back. For this exercise you would need a thera band. Do 15 reps.
Start off by bringing the stretch band or exercise band around your arms and shoulders and secured within your palms. Lie down flat on the floor. Lift your legs up into a table top position. There are two ways of doing this exercise.
The first is to start off with your legs in a table top position and then straighten them upwards and bring them back down. The second way to do it is, to bicycle them in and out.
Start by, exhale and bring the torso up, inhale, bring arms up and extend legs, exhale and bring arms back down and legs back into the table top position. Repeat this, with arms extending outwards on the sides instead of going up.