Mid Back Stretches Using a Chair

Overview

Using a chair, piece of foam or rolled-up towel, I ‘m sharing two great stretches to help relieve pain in the mid-back from sitting all day.

Level

Beginning

Targets

Mid-back

Step by Step Instructions

Seated Chest Opener (Lumbar Fulcrum or Towel Roll)

1. Sit in a sturdy chair and place a lumbar fulcrum or rolled towel so the highest point is between your shoulder blades.
2. Lean back against the support.
3. Clasp your wrists or fingers behind you (or hold a towel/strap if you can’t reach).
4. Gently draw your shoulder blades back and tip your chin slightly upward.
5. Hold the stretch for 10–30 seconds, breathing deeply.
6. Sit back up and repeat 3 times.

Chair Prayer Stretch

1. Kneel in front of a sturdy chair.
2. Place your elbows on the edge of the chair and bring your hands together in a prayer position.
3. Move your knees slightly apart for comfort.
4. Lower your head and chest toward the floor until you feel a stretch between your shoulder blades.
5. Hold for 20–30 seconds.
6. Return to upright, rest briefly, and repeat 3 times.

Tips

• Use a pillow or yoga mat under your knees for comfort.
• Move slowly into the stretch — don’t force your chest down.
• If you feel discomfort in your lower back, adjust the towel/fulcrum height until it feels supportive, not painful.

[Video Transcript]

I don’t know about you, but when I work at a computer or sit for a long period of time, my back can get really tight and uncomfortable. I’m going to show you a few stretches you can do to relieve some of that tightness in the middle back if you’ve been sitting too long.

Most of you may have a lumbar fulcrum at home. I know this is designed to put a curve in your lower back, but for today’s purpose, we’re going to place it between your shoulder blades to open up your chest and give your mid-back a good stretch.

Place the apex of the foam right between your shoulder blades and rest it against the back of your chair. Lean back, and if you can, grab your wrists or fingers behind you. If you can’t reach, use a towel or a rope to hold on. Bring your shoulder blades back, tip your chin back, and give yourself a good stretch. Hold for 10, 20, or up to 30 seconds. Repeat this three times.

If you don’t have a lumbar fulcrum, you can roll up a towel and do the same thing — place it between your shoulder blades, grab your hands or wrists, bring your shoulder blades together, lean back, and stretch.

The next stretch you can try involves your chair. Place your elbows on the edge of the chair and put your hands together in a prayer position. Bring your knees out slightly, then slowly lower your head down (without letting it hit the chair) until you feel a stretch between your shoulder blades. Hold this position for 20 to 30 seconds and repeat three times.

These simple stretches can help relieve pressure from the middle back after sitting all day.

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