Middle Back Stretch

What it is

This gentle standing rotation is designed to improve the flexibility of your middle back. You will feel this movement primarily in your mid-back region, with secondary engagement from your abdominal muscles, latissimus dorsi (lats), and lower back. This exercise focuses on isolating the stretch to your torso.

Technique tips

• Keep your hips stable and facing forward as you twist.
• Twist only as far as you feel a comfortable stretch, not pain.
• Breathe out as you gently rotate your torso to deepen the stretch.
• Maintain a slight bend in your knees for better balance.
• Hold each twisted position for 10 to 15 seconds.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.