Stretch - Torso Rotation

Recommendations: 1-3 Sets, 10-20 Reps

Beginner Middle Back Stretching Fitness Ball 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.

Stand upright with your feet about shoulder-width apart and knees slightly bent. Hold a fitness ball with both hands in front of you. Extend your arms so that the ball is straight out. This is the starting position. Twist your upper body so that it rotates to the right as far as you can, keeping your eyes on the ball as you move. Keep your feet flat on the floor. Pause briefly. Return to the starting position, keeping your eyes on the ball. You will be looking straight forward and keeping your knees slightly bent. Pause briefly. Twist your upper body so that it rotates to the left as far as you can, keeping your eyes on the ball as you move. Keep your feet flat on the floor. Pause briefly. Return to the starting position, keeping your eyes on the ball. You will be looking straight forward and keeping your knees slightly bent. Pause briefly. Repeat for the required number of repetitions.

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.