Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
Starting position
End position
How to Do Middle Back Stretch
- 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.
Muscles Worked
Alternatives to Middle Back Stretch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
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2
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
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3
Upper Back Stretch
A beginner mobility exercise that works the upper back.
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4
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
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5
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
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6
Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
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7
One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
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8
One Handed Hang
A beginner mobility exercise that works the upper back.
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9
Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
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10
Overhead Lat
An advanced mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do middle back stretch work?
Middle Back Stretch primarily works the upper back. The abs and lower back assist as secondary muscles.
What equipment do I need for middle back stretch?
The source dataset does not record equipment for middle back stretch. Check the instructions above before you set up.
Middle Back Stretch: is it suitable for beginners?
Yes. Middle Back Stretch is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of middle back stretch?
Chair Lower Back Stretch, Dynamic Back Stretch, Upper Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log middle back stretch in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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