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Middle Back

Middle Back Stretch

Middle Back Stretch (Start)Middle Back Stretch (End)
LevelBeginnerMechanicIsolationForceStatic

A seated or standing twisting stretch that opens the mid-back, lats and trunk.

Stretching
Primary musclesMiddle Back
Secondary musclesAbdominalsLatsLower Back

Setup

  1. 1Sit tall on the floor or a chair with your feet flat.
  2. 2Cross one arm over your chest and place your other hand on the outside of your opposite knee, or hold a stable object.

How to perform

  1. 1Rotate your upper body gently toward the side you are twisting to.
  2. 2Use your hand to deepen the twist slightly while keeping your spine long.
  3. 3Hold for 20–30 seconds, feeling the stretch through your mid-back.
  4. 4Return to center and switch sides.

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