How to Do Middle Back Rotation Stretch

Middle Back Rotation Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Middle Back Rotation Stretch

  1. 01Lie on one side with the hips and knees stacked at 90 degrees and arms extended in front of the chest.
  2. 02Inhale and lift the top arm toward the ceiling, following the hand with the eyes.
  3. 03Exhale as the arm continues to rotate back until the top shoulder blade approaches the floor.
  4. 04Hold the stretch for three deep breaths while keeping the knees pinned together on the ground.
  5. 05Return the top arm to the starting position to reset the spine.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Middle Back Rotation Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on rotating from the mid-back rather than pulling the shoulder blade toward the floor to protect the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Middle Back Rotation Stretch questions

What muscles does Middle Back Rotation Stretch work?

Middle Back Rotation Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Middle Back Rotation Stretch correctly?

Lie on one side with the hips and knees stacked at 90 degrees and arms extended in front of the chest. Inhale and lift the top arm toward the ceiling, following the hand with the eyes. Exhale as the arm continues to rotate back until the top shoulder blade approaches the floor. Hold the stretch for three deep breaths while keeping the knees pinned together on the ground. Return the top arm to the starting position to reset the spine.

What is the A90 coach tip for Middle Back Rotation Stretch?

Focus on rotating from the mid-back rather than pulling the shoulder blade toward the floor to protect the lumbar spine.

Is Middle Back Rotation Stretch suitable for beginners?

Middle Back Rotation Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Middle Back Rotation Stretch?

No. Middle Back Rotation Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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