Exercise guide
Middle Back Stretch
The Middle Back Stretch is a standing trunk rotation performed with the feet planted. The movement may be felt through the middle back, lats, abdominals, and lower back depending on individual mobility.
Training context
Keeping the Rotation Stretch Controlled
This movement does not isolate the middle back. Rotation is shared across the hips and different parts of the spine.
Use a mild range and avoid forcing the torso farther with the hands. The feet may pivot slightly if keeping them fixed creates discomfort in the knees or lower back.
Technique overview
Rotate gradually and keep the stance comfortable
Stand with the feet secure and hands resting on the hips. Turn the torso slowly until a mild stretch is felt, then hold without bouncing. Return to the center before rotating to the other side.
Treat this as an overview and use a range, pace, and setup you can control.