If you’re tired of doing the ​Mid-Back Rotation and Arm Sweep​ and feel like your ready for an intermediate middle back stretch, I have the exercise for you.

The 90-90-90 Mid Back Stretch will have you stretching joints and muscles in mid back, ribs and shoulders that you never even knew you had.

Watch the video below and give it a try.

Here’s a little more description on how to do it…

Start by sitting on your side with your bottom leg 90 degrees from your body, perpendicular to the wall in front of you.

Your top leg will be straight in line with your body and perpendicular with the wall it is lined up with.

Bend both knees so they are 90 degrees.

There’s 3 parts to this stretch.

PART 1

Rotate your trunk face down toward the mat and get both elbows and forearms down on the ground. Your forearms should be perpendicular to the wall in line with your head.

Take 3-5 slow breaths.

PART 2

Take the arm that started on top, lift it up and reach it as long as you can toward the wall.

Take 3-5 slow breaths.

PART 3

Put the hand back down and slide both hands as far forward as you can to “pancake” down towards the floor.

Take 3-5 slow deep breaths.

Repeat the above on the other side.

The Purpose of the Exercise

The 90-90-90 Mid Back Stretch is a stretching and recovery exercise.

It will help you undo the tension that accumulates through your trunk and shoulders that can be caused by playing, computer work, and lift in general.

Like other recovery exercises, it’s best done in the evening.

How Many and How Often

One time through the sequence on each side will be plenty.

One time per day is excellent, but you can always do more if it feels good!