Mid-Back Stretch
Relieve tension! Gently stretch your mid-back with this simple exercise. Perfect for improving posture and flexibility. Easy to do anywhere!
The Mid-Back Stretch mainly works the back, with help from the lower back and traps. No equipment needed: it uses just your bodyweight.
Mid-Back Stretch Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Upper Traps (trapezius, upper fibers)
Mid-Back Stretch Variations and Alternatives
How to do the Mid-Back Stretch
Stand with your feet shoulder-width apart and your knees slightly bent.
Place your hands on your hips, just above the pelvis on both sides.
Keep your head and neck in a neutral position.
Slowly arch your back by pushing your hips forward and shoulders back. Ensure to keep your shoulders relaxed and not raised.
Hold this position, feeling the stretch in the middle of your back. The focus should be on the muscles highlighted in the images (shown in red).
Maintain the stretch for 15-30 seconds or as comfortable.
Return to the starting position with a straight posture.
Repeat the stretch 2-3 times as needed or as part of your stretching routine.
It's important to perform the stretch gently and avoid any sudden movements. The intensity of the stretch should be guided by comfort, and you should not feel any pain. If you do, adjust your posture or lessen the intensity of the stretch.
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Mid-Back Stretch FAQs
What muscles does the Mid-Back Stretch work?
The Mid-Back Stretch mainly works the back, with help from the lower back and traps. The main muscles are the rhomboids.
What equipment do you need for the Mid-Back Stretch?
None. The Mid-Back Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Mid-Back Stretch variations and alternatives?
Similar exercises include the Back Scrub, Bodyweight Standing Back Stretch, Back Dynamic-Stretch and Lower-Back Stretch.
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