Roll Middle Back Lying on Floor

Roll Middle Back Lying on Floor

The "Roll Middle Back Lying on Floor" exercise is a fantastic way to target and strengthen your mid-back muscles. This exercise primarily focuses on the muscles of your thoracic spine, which play a crucial role in maintaining good posture and supporting the upper body. To perform this exercise, you will need a mat or a comfortable surface to lie on. Start by lying flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head, with your elbows pointing out to the sides. Take a deep breath in, and as you exhale, engage your core muscles and slowly lift your head, neck, and shoulders off the floor. Keep your chin tucked towards your chest to avoid straining your neck. Begin to roll your upper body upward, targeting the middle back region. Pause for a moment at the peak of the movement, squeezing your mid-back muscles. As you inhale, slowly lower your upper body back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions. It's important to remember to focus on controlled, smooth movements rather than relying on momentum. Incorporating the "Roll Middle Back Lying on Floor" exercise into your routine can enhance your back strength, improve posture, and help prevent common issues like rounded shoulders. Remember to start with a weight or resistance level that is appropriate for your fitness level and gradually increase as you get stronger. In addition to incorporating targeted exercises like this one, it is essential to engage in a well-rounded fitness routine that includes cardiovascular exercises, flexibility training, and other strength exercises to achieve overall fitness and health. Don't forget to listen to your body and make modifications or seek professional guidance if you experience any discomfort or pain during the exercise.


  • Lie on your back with knees bent and feet flat on the floor.
  • Place your hands behind your head, interlacing your fingers.
  • Lift your head and shoulders off the ground, and engage your core muscles.
  • Slowly roll your middle back up off the floor, curling towards your knees.
  • Hold the top position for a moment, squeezing your abs.
  • Lower your back down to the starting position with control.
  • Repeat for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to stabilize your body.
  • Keep your neck relaxed and aligned with your spine, avoiding any strain or tension.
  • Breathe deeply and exhale as you roll your middle back, promoting relaxation and movement.
  • Start with a slow and controlled movement, gradually increasing the speed as you become more comfortable.
  • Place a small towel or cushion under your head for added comfort and support.
  • Maintain a neutral spine position by avoiding excessive arching or rounding of your back.
  • Perform this exercise on a comfortable yet firm surface, such as a yoga mat or carpeted floor, to ensure stability.
  • Listen to your body and modify the range of motion if you feel any discomfort or pain.
  • Combine this exercise with other back-strengthening exercises to create a well-rounded workout routine.
  • If you have any pre-existing back conditions or injuries, consult with a healthcare professional before attempting this exercise.


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