The middle of the back includes a large muscle known as the latissimus dorsi. It actually starts near the lower back and flares out to the sides as it approaches the top. Sitting for long periods of time or overusing your back muscles can lead to tightness and discomfort. Learn a few stretches to help relieve tension in this part of your back.
Side Rotation
A side rotation, or spinal rotation, is a mid-back stretch executed from a standing position with your feet slightly wider than shoulders-width apart. After placing your hands on your hips, rotate your torso as far to your right as possible and hold for about 20 seconds. Slowly release your position, rotate all the way to your left side and hold again. For a variation, turn this into a dynamic stretch, which is done in motion. Instead of holding each point, move back and forth in a fluid motion. To increase the stretch even more, extend your arms out to your sides so they parallel the floor. With the regular stretch and dynamic stretch, keep your knees slightly bent and lower body still.
Hanging Stretch
The hanging stretch requires a pull-up bar, open beam or edge of a deck. This stretches the middle and upper back at the same time. While standing under the bar, hop up and grasp it with an overhand, shoulders-width grip. Simply let your body hang from this position for 30 to 45 seconds and gently hop back down on the ground.
Wall Lat Stretch
The wall lat stretch targets the middle and upper back, as well as the deltoids and rotator cuff. The delts and rotator cuff are the muscles that surround the shoulder. While standing about 3 feet from a wall, bend forward at the hips and place your hands flat on the wall. Keeping your legs straight, lower your chest and head toward the floor as far as possible. While doing this, keep your arms straight and feel the stretch on your back. Hold for 30 to 45 seconds and slowly release.
Fixed Object Stretch
The fixed object with this stretch can be a doorknob, vertical support on a weight machine or a handrail. If you use a doorknob, open the door and place each hand on a knob. Keeping your feet about hips-width apart, push your buttocks backward and lower yourself into a slight squat. Your arms should be perfectly straight at this point and you should be looking down. Once you feel a strong stretch in your back, hold for 30 to 45 seconds and slowly release.
Dolphin Pose
The dolphin pose stretches the middle and upper back, as well as the calves, hamstrings and groins. While lying on your stomach, place your hands flat on the floor approximately shoulders-width apart. Steadily raise your hips off the floor and push your buttocks toward the ceiling. As you do this, shift your weight back onto your heels and position your body in an inverted angle. Carefully place your forearms flat on the floor, one at a time. Maintain the inverted angle with your body and hold for 30 to 45 seconds.
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