Middle Back Stretch
Middle Back Stretch is a flexibility - trunk rotation exercise involving Rhomboids, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids, Middle trapezius
- Secondary muscles
- Abdominals, Latissimus dorsi, Erector spinae
- Exercise type
- Flexibility - trunk rotation
Exercise technique
- Stance
Place your feet shoulder-width apart.
- Hands
Rest your hands lightly on your hips.
- Preparation
Lift your chest and soften your knees.
- Rotation
Slowly rotate your rib cage to one side.
- Pelvis
Keep your hips facing mostly forward and limit the rotation without forcing it.
- Hold
Breathe briefly in a comfortable back stretch.
- Switch
Return to the center and move to the other side with the same controlled motion.
Key technique points
- Stand tall before turning.
- Do not lock your knees.
- Keep your shoulders level.
- Do not twist only through the lower back.
- Start with a small range of motion.
- Keep breathing smoothly.
Common mistakes
Turning with the hips
Do not turn your entire body instead of rotating your rib cage.
Leaning sideways
Do not add a side bend to the rotation.
Pulling from the neck
Do not turn your head farther backward than your chest.
Swinging quickly
Do not use momentum to reach the limit of the stretch.
Locking the knees
Do not force your lower back to twist over a rigid base.
Pushing with the hands
Do not press into your hips to increase the force of rotation.
Frequently asked questions
Middle Back Stretch: why is “Turning with the hips” a mistake?
Do not turn your entire body instead of rotating your rib cage.
Middle Back Stretch: why is “Leaning sideways” a mistake?
Do not add a side bend to the rotation.
Middle Back Stretch: why is “Pulling from the neck” a mistake?
Do not turn your head farther backward than your chest.
Middle Back Stretch: why is “Swinging quickly” a mistake?
Do not use momentum to reach the limit of the stretch.
Middle Back Stretch: why is “Locking the knees” a mistake?
Do not force your lower back to twist over a rigid base.
Middle Back Stretch: why is “Pushing with the hands” a mistake?
Do not press into your hips to increase the force of rotation.
What should I focus on when doing Middle Back Stretch?
Stand tall before turning. Do not lock your knees. Keep your shoulders level. Do not twist only through the lower back. Start with a small range of motion. Keep breathing smoothly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.