Stretching
Spinal Stretch
The spinal stretch is a beginner stretching exercise for your middle back, using just your body weight.
- Main muscles
- Middle back
- Also works
- Lats, Lower back, Neck, Traps
- Equipment
- Body weight
- Level
- Beginner
How to do it
- Sit in a chair so your back is straight and your feet planted on the floor.
- Interlace your fingers behind your head, elbows out and your chin down.
- Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
- Return to upright position and then repeat for your other side.
Middle Back Stretch 
Upper Back Stretch 
Rhomboids-SMR