Exercise library · Upper & Mid Back

How to Do Spinal Stretch

Step-by-step instructions, muscles worked and workouts that use the spinal stretch.

How to do it

1. Sit in a chair so your back is straight and your feet planted on the floor.
2. Interlace your fingers behind your head, elbows out and your chin down.
3. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
4. Return to upright position and then repeat for your other side.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.