5 Family-Friendly Mid-Back Stretches to Try Out Together


Exercising with your family brings innumerable and invaluable benefits.

For one thing, it’s a great way to spend quality time together. But more importantly, it will help all of you stay fit and live a healthier lifestyle.


Some of the exercises you can enjoy as a family involve middle back stretches. So if you’re up for it, try the moves listed below.

Seated Twists

Seated twists will help you increase the range of movement of your middle back muscles. They will also make your spine more flexible, as well as help you unwind after a long day at work.

The best part is, you can do this with your entire family since it’s best done while sitting.

  1. Sit on the floor or on a yoga mat. You can either cross your legs or stretch them out in front while sitting. Just make sure your torso remains straight and tall, with your shoulders together and down. This will be the starting position.
  2. Gently turn your torso to your right side. As you twist, put your left hand on top of your right knee, and put your right hand on the floor behind your back for support. Keep your back straight as you go.
  3. Hold this position for 20 to 30 seconds, then slowly return to the original position.
  4. Take a deep breath or two, then repeat the process on your left side.

Passive Backbend

Meanwhile, passive backends can loosen up any muscle tension you’re experiencing. They will also make your back more flexible. As an added bonus, they will help correct some of your posture problems.

  1. Get two yoga mats. Spread one on your floor and place the second one (rolled) on top of it. If you don’t have spare yoga mats, then use a rolled-up towel or blanket instead. Alternatively, you can just lie on the floor.
  2. Lie on the mat or floor’s surface, with the bottom of your shoulder blades beneath the rolled mat. The rolled mat should be as close to your middle back as possible without making you uncomfortable.
  3. Stretch out your arms sideways and slightly raise your head. You can use a pillow to keep your head comfortable.
  4. Stay in this position for 3 to 5 minutes, taking deep, long breaths at regular intervals as you relax in this pose.

Lat Side Stretch

Lat side stretches are great for relieving middle back pain, strengthening your shoulders and back, and stabilizing your spine. This exercise can be done while sitting or standing.

  1. Stand or sit in a spacious room (the room must be big enough for you and your family members to freely move your arms around). Make sure to keep your back straight. This is the starting position.
  2. Raise your right arm and gently bend it to your left. At the same time, turn your face to the right so you’re facing your right arm. This will stretch the right side of your back.
  3. Maintain this position for 30 to 60 seconds. Keep your back straight and avoid leaning forward while you do.
  4. Slowly return to the starting position. Then take a deep breath or two and repeat the process on your left side.

Shoulder Stretch

On the other hand, shoulder stretches won’t just reduce your middle back pain; they’ll also help you loosen up stiff shoulders, relieving you of tension headaches in case you’re experiencing one.

Like the Lat Side Stretch above, this exercise can be done while sitting or standing.

  1. Stand or sit in a spacious room, and make sure to keep your back straight. This is the starting position.
  2. Raise your right arm up, then bend it at the elbow and place your right hand and forearm behind the nape of your neck.
  3. Then bend your left arm at the elbow, place your left hand and forearm behind your back, and reach your right hand.
  4. Hold your right hand with your left hand, and stay in this position for 30 to 60 seconds.
  5. Then slowly return to the starting position, switch arms, and redo the process.

Eagle Pose

Finally, eagle poses help deep stretch your hips, loosen up your lungs, chest, and back, and improve your breathing, and increase your focus, among other benefits.

This exercise can be done while sitting or standing. But if you’re doing this with your family, then best stick with the sitting variant.

  1. Sit on the floor or mat, with your legs crossed and your back straight. Alternatively, you can sit on a straight chair with your knees bent and relaxed instead.
  2. Raise your arms, with both of them bending at the elbow at 90 degrees. Your upper arm must be perpendicular to your torso. This is the starting position
  3. Then interlock your arms together, with the left upper arm on top of your right. Also, clasp your hands together while keeping your upper arms perpendicular to your torso.
  4. Maintain this position for 3 to 5 breaths, then gently return to the starting position.
  5. Repeat the process again, this time with your right upper arm on top of your left.

Wrapping Up

By exercising together, you can become closer with your family, while gradually becoming fitter along the way. So if you can, try to get them to do the stretches above with you.

***Author Bio: Tommy Tyler has been passionate about golf since he was a kid. Like Tony Finau, he hopes to make a career out of golf one day. But for now, he’s working as a freelance writer. Although he likes writing on other topics, he loves creating golf-related content best.



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