Start
End
BackBeginnerBodyweight
Middle Back Stretch
إطالة منتصف الظهر
Target Muscles
Mid BackAbsLatsLower Back
Blue = primary · Gray = secondary
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- 1
Stand so your feet are shoulder width apart and your hands are on your hips.
- 2
Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
