Middle Back Stretch

Middle Back Stretch


This exercise involves sitting on a chair and crossing one leg over the other, then twisting the torso towards the crossed leg while holding onto the back of the chair. This stretch targets the muscles in the middle back and can help improve flexibility and reduce tension in the area.

Muscle Group

Equipment Required

Middle Back Stretch Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Interlace your fingers behind your back with your palms facing inward.
  3. Slowly lift your arms up and away from your body, keeping them straight and your hands clasped together.
  4. As you lift your arms, arch your back and push your chest forward.
  5. Hold the stretch for 10-15 seconds, then release and repeat as desired.

Middle Back Stretch Form & Visual

Middle Back Stretch

Middle Back Stretch Benefits

  • Relieves tension and tightness in the middle back muscles
  • Improves posture by stretching the muscles that support the spine
  • Increases flexibility and range of motion in the middle back
  • Reduces the risk of injury by warming up the muscles before exercise
  • Can help alleviate back pain and discomfort

Middle Back Stretch Muscles Worked

  • Rhomboids
  • Trapezius
  • Erector Spinae

Middle Back Stretch Variations & Alternatives

  • Seated middle back stretch
  • Standing middle back stretch
  • Foam roller middle back stretch
  • Cat-cow stretch
  • Child’s pose