Perform the Seated Dowel Mid-Back Stretch as a warm-up before your workout at home or in the gym. Sit on a bench or chair without a backrest, engaging your core by squeezing a pillow or foam roller between your legs. Place a dowel pole across the back of your shoulders, extending it with your hands at shoulder height and elbows down. Rotate to each side to your end range of motion, then extend back - using your mid-back as the pivot point. Hold for 3 seconds, return to the starting position, and repeat this stretch, trying to increase your range of motion each time. Perform this stretch on each side for a total of 3 times. Focus on the side with less range of motion by performing additional repetitions. This stretch prepares your mid-back for optimal movement and helps prevent injury during your workout.
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