Stretch - Spinal
Recommendations: 1-3 Sets, 1-5 Reps, 10-20 Dur
Beginner Middle Back Traps Stretching Chair Gym Home
Purpose: This is a good exercise for increasing strength and flexibility in the middle back.
Benefits: This exercise is an effective exercise for the middle back.
Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. This is the starting position. Twist your upper body to the right as far as it can go. Keep your back upright, your feet flat on the floor and your arms in front of your body. Hold this position for 10-20 seconds. Lean to the left side and try to place your left elbow as far between your knees as you can. Keep your feet flat on the floor. Return to the starting position. Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. This is the starting position. Twist your upper body to the right as far as it can go. Keep your back upright, your feet flat on the floor and your arms in front of your body. Lean to the left side and try to place your left elbow as far between your knees as you can. Keep your feet flat on the floor. Hold this position for 10-20 seconds. Return to the starting position.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Sit upright, back straight, fingers interlaced and arms in front of you.
Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. This is the starting position.
Step 2
Twist as far as you can to the right.
Twist your upper body to the right as far as it can go. Keep your back upright, your feet flat on the floor and your arms in front of your body.
Step 3
Bend and place your left elbow between your knees.
Lean to the left side and try to place your left elbow as far between your knees as you can. Keep your feet flat on the floor. Hold this position for 10-20 seconds.
Step 4
Return to the starting position.
Return to the starting position. Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. Repeat as required.
Step 5
Sit upright, back straight, fingers interlaced and arms in front of you.
Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. This is the starting position.
Step 6
Twist as far as you can to the right.
Twist your upper body to the right as far as it can go. Keep your back upright, your feet flat on the floor and your arms in front of your body.
Step 7
Bend and place your left elbow between your knees.
Lean to the left side and try to place your left elbow as far between your knees as you can. Keep your feet flat on the floor. Hold this position for 10-20 seconds.
Step 8
Return to the starting position.
Return to the starting position. Sit upright in a chair. Your back is straight and your feet are flat on the floor. Interlace your fingers and hold your arms in front of you at shoulder height. Repeat as required.