7 Great Mid-Back Stretches

Cat Cow

Start on the floor on your hands and knees, aligning hands directly under shoulders and knees directly under hips. On an inhale, slowly arch your back and hold for 15 to 20 seconds. Exhale and release that position, slowly round your back, bringing your navel in and your chin gently to your chest, and hold for another 15 to 20 seconds. Repeat as many times as needed.

Mid-Back Stretch pec stretch in door frame


2Pec Stretch

Stand either in a corner between two walls or in an open doorway. Place hands on the wall or door jamb on either side of you, keeping them at eye level. Step forward until you feel a stretch in chest muscles. Hold for 15 to 20 seconds and breathe deeply throughout.

Mid-Back Stretch elbow opener stretch


3Elbow Opener

Sit in a chair with your entire back against the back, or on the floor with back against the wall. Place hands behind your head with elbows touching each other in front of your face. Slowly pull elbows apart, making sure your back and head remain against the chair. Once you can no longer open them any further, hold 15 to 30 seconds. Return elbows to starting position and repeat as needed.

Mid-Back Stretch superman



Stand with your arms straight out in front at chest level. Clasp fingers together and flip hands away from you. Without shrugging shoulders, drop head between arms. Hold for 15 to 30 seconds. Repeat as needed.

Mid-Back Stretch chest opener stretch


5Chest Opener

Stand with your feet hip-width apart and clasp your hands behind your back. Without arching your back, gently roll your shoulders back and down. Straighten your arms as much as you can and press your clasped hands back and down toward the floor, reach them away from you. As you do this, lift your chest to the ceiling (being careful not to arch your lower back). Hold for 15 to 30 seconds and repeat as needed.

Mid-Back stretch flat back stretch with table


6Flat Back

Stand facing a desk or counter with your hands on the surface. Keeping hands on the surface, slowly walk feet away from the desk/table/counter until you can hinge forward at the hips and form an “L” with your body: Legs should be straight (with slight bend—no locking the knees); back should be flat and parallel to the floor; and arms should be straight with hands placed on the counter surface. Hold for 15 to 30 seconds and repeat as necessary.

Mid-Back stretch needle and thread floor stretch


7Needle and Thread

Start on the floor on all fours, with hands aligned under shoulders and knees under hips. Inhale and lift your right hand up toward the ceiling, gently twisting your torso to the right. Exhale and rotate back to center, then thread your right arm into the space between your left hand and knee, to the point where you can lower your right shoulder and ear to the floor. Hold for 15 to 30 seconds and repeat on the other side.

Culled from realsimple.com by  Karen Asp, MA, CPT, VLCE

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