Middle Back Stretch

How to perform

1. 01Stand so your feet are shoulder width apart and your hands are on your hips.
2. 02Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.