Mid-Back
Exercises that target the mid-back, grouped by whether they stretch or strengthen it.
The mid-back muscles are the extensors, rotators, and scapular stabilizers of the thoracic region — collectively the muscles that keep the upper back tall, open, and able to rotate. They are the antidote to the forward-rounded posture of desk life.
They are typically lengthened and under-active in a slouched, upper-crossed posture, which lets the shoulders round and the head drift forward. Waking them up is one of the highest-value posture changes.
They respond to extension mobility, rows and scapular retraction, and rotation drills, paired with chest opening. See the thoracic and shoulder exercises.
