Exercises · Stretching

Middle Back Stretch

No equipment Middle Back

The Middle Back Stretch is a stretching movement that targets your middle back. Here's how to do it with clean form.

How to do the Middle Back Stretch

Sit or stand tall, then round your upper back and reach both arms forward.
Let your shoulder blades spread apart as far as possible.
Hold the stretch for 20–30 seconds, breathing steadily into the tension.
Keep your lower back relaxed — focus the stretch on the thoracic spine.

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