How to Stretch the Mid Back

Is the middle of your back feeling tight? You can relieve it with some simple and effective stretching exercises. Follow these steps to provide relief and stretch the mid back.

Difficulty: Easy

Instructions

Things You'll Need:

• A few minutes

1. Stand with your feet shoulder length apart, keeping your knees flexed. Put your hands on your hips.

2. Gently twist your body at your waist to the right until you feel the stretch. Hold the position for 15 seconds.

3. Repeat with the other side, gently twisting your body to the left. Hold for 15 seconds.

4. You can stretch your mid back with a floor exercise. Kneel on the floor and sit back on your feet.

5. With your chest towards the floor, reach your arms down and away from your body with your head tilted down. Reach your arms forward as far as you can. Hold for 30 seconds and repeat.

Tips & Warnings

• To get the most from these exercises, repeat each stretch 3 times in a row and do 2 sessions daily.
• Do not bounce when stretching. If you are experiencing persistent pain, discuss this with a doctor.

Resources

• Stretching Exercises
• More Stretching Examples

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