Middle Back Strengthening with a Therapy Band

Firmly attach a therapy band to a pole, bedpost, or door handle. Stand comfortably, facing the pole, and grasp a therapy band handle in each hand. Your hands are at chest height, palms facing downward. Your arms are elevated, parallel to the floor with a slight elbow bend. Bending your elbows, pull your elbows behind you, bringing your shoulder blades together. You'll feel the muscular contraction in the middle of your back. Relax and return to the starting position.