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Spinal Stretch

Spinal Stretch is a beginner isolation bodyweight stretching that mainly works your upper back, with help from your lats, lower back, neck and traps.

💪 Upper back🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
Spinal Stretch: starting position
Starting position
Spinal Stretch: end position
End position

How to do the spinal stretch

  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.

Muscles worked

Primary: Upper backSecondary: LatsSecondary: Lower backSecondary: NeckSecondary: Traps

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Spinal Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

Middle Back StretchBodyweight · BeginnerRhomboids-SMROther · IntermediateUpper Back StretchBodyweight · Beginner

FAQ

What muscles does the spinal stretch work?

It mainly works your upper back; your lats, lower back, neck and traps assist.

How many sets and reps of spinal stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the spinal stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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