Middle Back Stretch

Secondary muscles

How to do it

1. Sit or stand with feet hip-width apart.
2. Extend your arms straight in front and clasp your hands.
3. Round your upper back and push your hands forward.
4. Tuck your chin slightly toward your chest.
5. Hold the stretch for 20–30 seconds and release.

Form cues

• Round your upper back
• Keep arms extended
• Relax your shoulders
• Hold the position steady

Common mistakes

• Arching the lower back instead of rounding the upper back
• Holding breath
• Bouncing during the stretch

Breathing

Breathe slowly and evenly throughout the stretch.