Form cues
- Round your upper back
- Keep arms extended
- Relax your shoulders
- Hold the position steady
Exercise
Middle Back Stretch
Back, body weight
A static stretch to lengthen the muscles of the thoracic (middle) back region.
Target: middle back. Also works: latissimus dorsi, rhomboids, erector spinae.
This one is filed as mobility. It shows in warm-up and cool-down, and in search.
Steps
- Sit or stand with feet hip-width apart.
- Extend your arms straight in front and clasp your hands.
- Round your upper back and push your hands forward.
- Tuck your chin slightly toward your chest.
- Hold the stretch for 20–30 seconds and release.
Common mistakes
- Arching the lower back instead of rounding the upper back
- Holding breath
- Bouncing during the stretch
Breathing
Breathe slowly and evenly throughout the stretch.
In the app, search for Middle Back Stretch and add it to a workout.