Stretching the muscles of your body is important to maintain flexibility and strength, and the back is no exception. While the mid-back is not as susceptible to pain and injury as the lower back, poor posture, prolonged sitting and an active lifestyle still affect its five layers of muscle, according to Dr. Brian Kessler, medical director of Spine and Sports Medicine in New York City. Stretching the mid-back can reduce the risk of injury and keep you limber.
Cat Stretch
Do this stretch on all fours to stretch your lower and mid-back. From the hands-and-knees position, let your back and abdomen sag. Then slowly arch your back upward, like an angry cat. Tighten your abdominal muscles -- imagine a string is pulling them up toward the ceiling. Hold the stretch when you feel mild tension in your mid and lower back. Stop stretching if you feel pain.
Bent Overhead Stretch
Similar to the cat stretch, this mid-back stretch utilizes a table or other raised, flat surface. Bend at the waist and place your fists, with thumbs on top, on the table. Slowly drop your head and body below the level of your shoulders and hold when you feel the stretch in your shoulders and mid-back. Hold stretches for 15 to 30 seconds. Work up to six to nine repetitions of each stretch, the McKinley Health Center at the University of Illinois at Urbana-Champaign recommends.
Torso Twist
With hands on hips and knees flexed slightly, twist gently at the waist until you feel the stretch in the mid-back. Hold for 10 to 15 seconds, return to neutral then twist to the opposite side. For a seated alternative, first wrap your feet around the chair legs for stability. With your right arm, reach across your body and grab the back of the chair on the left side. Pull gently until you feel the stretch, hold for a few seconds and return to neutral. Stretch the left side in the same way. Repeat the stretch on each side five times.
Side Bends
You can perform side bends while sitting or standing. Keep your back straight, raise your right arm and bend toward the left until you feel the stretch along your side and mid-back. Repeat on the opposite side. You can also raise both arms, grab your left elbow with your right hand and pull it gently toward your head as you bend to the left. Hold for 10 seconds, return to the upright position and repeat the stretch on the opposite side.
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