The middle back stretch is a simple standing or seated stretch where you extend your arms forward, clasp your hands together, and round your upper back to open the thoracic spine and rhomboids. It is essentially the same as the reaching upper back stretch and is one of the simplest mid-back stretches available.
Muscle Group
Back
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the thoracic spine and rhomboids
- Stretches the mid-back and rear shoulders
- Counteracts hunched posture
- Quick and accessible
- No equipment needed
- Excellent between-sets stretch
How to perform
- Stand or sit tall. Interlace your fingers in front of you with palms facing your body.
- Rotate your wrists outward so your palms now face forward.
- Extend your arms forward at chest height, pushing your hands away from your body.
- Round your upper back, like you are hugging a large beach ball.
- Tuck your chin slightly toward your chest.
- Feel the stretch through your upper back, rhomboids, and rear shoulders.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your shoulders. Repeat 2 to 3 times.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Upper Back
Primary
Posterior Deltoid
Primary