Middle Back Stretch

This move gives your middle back a good long reach, like a bear stretching after a nap. It helps ease built-up tension, opens the upper body, and can leave your back feeling looser and easier to move.

Instructions

1. Stand with feet hip-width apart.
2. Clasp your hands in front of you.
3. Reach your arms forward at shoulder height.
4. Round your upper back gently.
5. Tuck your chin slightly.
6. Hold the stretch and breathe steadily.

Benefits

• Eases tightness in the middle back
• Helps you move with less stiffness
• Can improve posture awareness
• Feels good after sitting long periods

Key Points

• Reach your hands forward
• Round the upper back gently
• Keep shoulders relaxed
• Stand tall through the hips

Common Mistakes

• Shrugging the shoulders up
• Forcing the stretch too hard
• Arching the lower back
• Holding your breath