---
title: "Middle Back Rotation Stretch"
description: "Stand upright with your feet shoulder-width apart and your hands placed on your hips."
locale: en
slug: middle-back-rotation-stretch
url: "https://hi.fitness/exercises/middle-back-rotation-stretch"
primaryMuscle: "Lats"
secondaryMuscles: ["Core","Lower Back"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/1a153709-middle-back-rotation-stretch.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Middle Back Rotation Stretch

Stand upright with your feet shoulder-width apart and your hands placed on your hips.

## How to do it

1. Stand upright with your feet shoulder-width apart and your hands placed on your hips.
2. Slowly rotate your torso to the right, keeping your hips facing forward. Twist as far as is comfortable, feeling the stretch in your middle back.
3. Return to the center and repeat the rotation to the right once more.
4. Rotate your torso to the left side twice in the same manner, alternating sides for the desired number of repetitions.

## Form tips

- Keep your hips facing forward to ensure the stretch targets your middle back effectively.
- Perform the stretch on a stable, non-slip surface to prevent slipping or discomfort.
- Avoid forcing the twist; go as far as your flexibility allows without causing pain.

## Similar exercises

- [Pretzel Stretch](https://hi.fitness/exercises/pretzel-stretch) - Lats · Mat
- [Back Stretch Standing with Bench](https://hi.fitness/exercises/back-stretch-standing-with-bench) - Lats · Other
- [Exercise Ball Lying Side Lat Stretch](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch) - Lats · Stability ball
- [Exercise Ball Lying Side Lat Stretch V.2](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch-v-2) - Lats · Stability ball
- [Dead Hang Stretch](https://hi.fitness/exercises/dead-hang-stretch) - Lats · Pull-up bar
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Ski Ergometer Cross Country Ski Pullover Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-pullover-pull) - Lats · Cardio machine