Middle back rotation stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Latissimus Dorsi, Teres Major, External Obliques, Internal Obliques

Secondary muscles

Erector Spinae

How to do it

1. Stand upright with your feet shoulder-width apart and your hands placed on your hips.
2. Slowly rotate your torso to the right, keeping your hips facing forward. Twist as far as is comfortable, feeling the stretch in your middle back.
3. Return to the center and repeat the rotation to the right once more.
4. Rotate your torso to the left side twice in the same manner, alternating sides for the desired number of repetitions.

Form tips

• Keep your hips facing forward to ensure the stretch targets your middle back effectively.
• Perform the stretch on a stable, non-slip surface to prevent slipping or discomfort.
• Avoid forcing the twist; go as far as your flexibility allows without causing pain.