Fitness

Loosen and lengthen your muscles.

Sitting with poor posture impacts themuscles of the mid-backand causes them to get tired.

If this happens day-in-day-out then it can lead to chronic pain and stiffness, Kennedy says.

This stretch gets you ready for a swim workout.

Grant K Radermacher, DC, mid-back pain can also stem fromissues with yourthoracic facet jointsin you spine.

And thats when you get that pulling, stabbing, achey key in of pain.

Stretching helps to loosen and lengthen the muscles that tighten and helps retrain proper alignment, she says.

Do a seated twist to loosen up your mid-back muscles.

Here, experts share the best mid-back stretches to try.

Seated Twist

Trimmer recommends doing this seated twist periodically throughout the day to prevent mid-back pain.

  • Sit with your legs crossed and knees lower than hips.

Try this stretch one with one or both arms.

Or sit tall in your chair.

  • Inhale and think about breathing into your mid-back.

  • Exhale and turn your shoulders and ribcage to the right.

Do a cat cow stretch then sit back onto your feet for child’s pose.

  • Hold for five breaths.

  • Exhale and turn your shoulders and ribcage to the left.

She recommends setting a timer so you remember to stretch throughout the day.

Open up your mid-back by “threading the needle."

  • Reach your right arm overhead with your palm facing behind you.

  • Bend your elbow as if youre patting yourself on the back.

  • Keep that elbow pointing as straight up as possible.

Sit against a wall and press your wrists back for a stretch.

  • Use your left hand to support that elbow pointing up.

  • Hold for a count of 15 to 20.

  • Shake arms out and repeat on the other side.

Rotational stretches help tight muscles.

Cat Cow to Childs Pose

According to chiropractorDr.

  • Start on your hands and knees.

This is the cow.

Sit up straight at your desk to undo poor posture.

This is the cat.

  • Perform three sets of 10 reps in a slow, controlled manner.

Thread The Needle

From childs pose, Radermacher recommends doing a reach under stretch to further target the mid-back.

Cross your arm across your chest to target mid-back muscles.

  • Start by kneeling on the floor with your feet together and your knees hip-width apart.

  • Rest your hands on your thighs.

  • Lower your upper body between your knees.

Step through a door or hold onto a wall to open your chest.

  • Extend your arms forward with your palms facing down.

  • Relax your shoulders toward the ground.

  • You should feel the stretch throughout your mid/upper back and ribcage.

Stretch your chest to reduce back pain.

  • Hold this position for five to 10 seconds.

  • Switch to the opposite side.

  • Do a total of five reps on each side.

From tabletop, open one elbow up to the ceiling.

Wall Angel

Kennedy suggests doing this wall angel move.

  • Sit on the floor with your legs crossed and your back and head against a wall.

  • Raise your elbows to shoulder height and move your wrists back towards the wall.

  • Do this stretch for 60 seconds every couple of hours.

Open Book Exercise

Physical therapistDan Baumann, PTofProRehab PCrecommends this rotational stretch to mobilize tight mid-back muscles.

  • Lie on your side with knees and hips flexed.

  • The closer your knees are to your chest, the higher up your back youll feel the stretch.

  • Keep both arms extended out in front of you.

  • Reach your top arm open and rest it on the floor behind you.

  • If you cant quite reach the floor, thats OK.

  • Hold for 20 to 30 seconds.

  • Repeat five to 10 times each way.

Thoracic Extension

Baumann also suggests this stretch, especially if you work in front of a computer all day.

  • Sit up tall in your chair.

  • Squeeze your shoulder blades together.

  • Focus on sitting straight to fix your posture.

  • Hold for three to five seconds.

  • Repeat 10 times every hour.

  • Bring your right arm across your body.

  • Gently pull it by placing your left arm behind the elbow.

  • Hold for 10 to 30 seconds.

  • Do two to four reps on each side.

Doorway Stretch

Try this one to open up your chest muscles and improve your posture, Sudimack says.

  • Stand in a doorway or near a wall.

  • Bend your right arm at 90 degrees.

  • Press your forearm against the door frame.

  • Take a step forward with your left leg while maintaining an upright posture.

  • Lunge until you feel a stretch in your chest and back.

  • Place your arm higher or lower to adjust the feeling of the stretch.

  • Repeat two to four times with each arm.

So heres another chest-focused stretch thatll benefit your back.

  • Begin by sitting comfortably.

  • Clasp your hands behind your back.

  • Press your hands into the seat while straightening your arms.

  • Hold the stretch for 15 to 30 seconds and release.

  • Repeat two to three times.

Thoracic Rotation

The bright side?

  • Starting on your hands and knees, place one hand behind your head, close to your neck.

  • Lift that elbow up toward the ceiling as you twist your upper back and open up your chest.

  • Hold this position for three to five seconds.

  • Repeat 10 to 15 times per side.

  • Repeat two to three sets.