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Middle Back

Spinal Stretch

Spinal Stretch (Start)Spinal Stretch (End)
LevelBeginnerMechanicIsolationForceStatic

A seated twisting stretch that mobilizes the mid-back and loosens the muscles along the spine.

Stretching
Primary musclesMiddle Back
Secondary musclesLatsLower BackNeckTraps

Setup

  1. 1Sit on the floor with your legs extended.
  2. 2Bend one knee and cross that foot over the opposite leg, planting it flat.
  3. 3Sit tall.

How to perform

  1. 1Place the opposite elbow outside the bent knee and your other hand on the floor behind you.
  2. 2Rotate your torso gently toward the bent knee, keeping your spine long.
  3. 3Turn your head to look over your rear shoulder.
  4. 4Hold for 20-30 seconds, then switch sides.

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