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Stretchingbeginner

Spinal Stretch

Primary

Middle Back

Secondary

Lats, Lower Back, Neck, Traps

Equipment

None

Level

beginner

Spinal Stretch demonstration

Spinal Stretch, starting position

Spinal Stretch, finishing position

How to Perform

1Sit in a chair so your back is straight and your feet planted on the floor.
2Interlace your fingers behind your head, elbows out and your chin down.
3Twist 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.
4Return to upright position and then repeat for your other side.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

Middle BackLatsLower BackNeckTraps

Exercise Details

Category: Stretching
Force: static
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Spinal Stretch work?

Spinal Stretch primarily targets the Middle Back. It also works the Lats, Lower Back, Neck, Traps as secondary muscles.

What equipment do I need for Spinal Stretch?

Spinal Stretch requires no equipment - it's a bodyweight exercise.

Is Spinal Stretch suitable for beginners?

Yes, Spinal Stretch is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Spinal Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Middle Back Stretch

Middle Back

Upper Back Stretch

Middle Back

Rhomboids-SMR

Middle Back