Spinal Stretch
Level
beginner
Force
static
Mechanic
isolation
Category
stretching Primary Muscles
Secondary Muscles
A spinal mobility stretch performed while seated that rotates and flexes the spine to release tension in the back.
Instructions
- Sit in a chair so your back is straight and your feet planted on the floor.
- Interlace your fingers behind your head, elbows out and your chin down.
- 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.
- Return to upright position and then repeat for your other side.
Tips
- Hold each stretch position for 15-20 seconds.
- Do not force the stretch beyond comfortable range.
- Breathe steadily throughout the stretching sequence.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner stretching
intermediate stretching