Middle Back Stretch
Level
beginner
Force
static
Mechanic
isolation
Equipment
gym mat Category
stretching Primary Muscles
Secondary Muscles
A simple standing rotational stretch that targets the middle back and supporting muscles.
Instructions
- Stand so your feet are shoulder width apart and your hands are on your hips.
- Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.
Tips
- Perform this stretch when your muscles are warm, such as after a workout.
- Move into the stretch slowly and avoid bouncing.
- Breathe deeply throughout the stretch to promote relaxation.
- Hold each side for adequate time to allow the muscles to relax.
- This gentle stretch improves spinal mobility and reduces tension in the middle back.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
intermediate stretching
beginner stretching