Middle Back Stretch

Middle Back Stretch is a beginner-level isolation in the stretching category that primarily works the mid back. It also recruits the abs, lats and lower back.

How to do it

1. 1Stand so your feet are shoulder width apart and your hands are on your hips.
2. 2Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.