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.
How to program the Spinal Stretch
Sets and reps
As an isolation movement, the Spinal Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Spinal Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Spinal Stretch work?
The Spinal Stretch primarily targets the Middle Back. It also recruits the Lats, Lower Back, Neck, Traps as supporting muscles.
What equipment do I need for the Spinal Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Spinal Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
