Spinal Stretch

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

Role	Muscles
Primary	middle back
Secondary	lats, lower back, neck, traps
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same middle back, with and without kit.

Rhomboids-SMR Foam Roller Alternating Kettlebell Row Kettlebell Middle Back Shrug Dumbbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell

Harder than the Spinal Stretch

Rhomboids-SMR intermediate · Foam Roller

Common questions

What muscles does the Spinal Stretch work?

The Spinal Stretch primarily works the mid back, with the lats, lower back, neck, and traps as secondary movers. Middle Back Stretch, Rhomboids-SMR, and Upper Back Stretch train the same muscle, across 8 equipment types.

What equipment do you need for the Spinal Stretch?

None — the Spinal Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Middle Back Stretch and Rhomboids-SMR also need nothing.

Is the Spinal Stretch suitable for beginners?

Yes, the Spinal Stretch is rated beginner. Rhomboids-SMR are the progressions from here.

Where should the Spinal Stretch go in a workout?

Late — the Spinal Stretch is isolation work, so it follows your compounds.

Similar exercises

Middle Back Stretch Bodyweight Rhomboids-SMR Foam Roller Upper Back Stretch Bodyweight Lying Cambered Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Alternating Kettlebell Row Kettlebell