Spinal Stretch

Spinal Stretch is a beginner-level isolation in the stretching category that primarily works the mid back. It also recruits the lats, lower back, neck and traps.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.