Spinal Stretch

A beginner stretching exercise for the upper back, done with just your bodyweight.

Main muscles: Upper back
Also works: Lats and Lower back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Spinal Stretch

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Spinal Stretch

Questions

What muscles does the Spinal Stretch work?

Mainly the upper back, with the lats and lower back helping.

Is the Spinal Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Spinal Stretch?

Good alternatives that train the upper back: Middle Back Stretch, Side Neck Stretch, Chin To Chest Stretch or Upper Back Stretch.

How many sets and reps of the Spinal Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).