Dynamic Back Stretch

Dynamic Back Stretch is a dynamic flexibility – lats and shoulder flexion exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Teres major, Anterior deltoid, Serratus anterior
Exercise type: Dynamic flexibility – lats and shoulder flexion

Exercise technique

Stance
Stand upright with feet shoulder-width apart.
Arms
Let both arms hang freely in front with elbows extended.
First arc
Swing your arms forward with control only to shoulder height.
Lower
Return your arms to your sides along the same line.
Progress
Increase the arc slightly each repetition according to shoulder comfort.
Overhead range
As your arms reach overhead, extend without flaring your lower ribs forward.
Finish
After five to ten flowing repetitions, reduce the arcs and rest your arms.

Key technique points

Start with a small arc.
Increase arm height gradually.
Do not arch your lower back.
Keep your elbows extended.
Allow your shoulders to rise naturally.
Finish without forcing the movement through speed.

Common mistakes

End range on the first repetition

Do not swing your arms behind your head without warming up.

Lower-back compensation

Do not push your lower ribs outward to reach overhead.

Pumping the knees

Do not produce the arm raise by bouncing your legs.

Bending the elbows

Do not lift only your forearms instead of flexing the shoulders.

Forcing the shoulders down

Do not block natural shoulder-blade movement as your arms rise.

Uncontrolled descent

Do not let gravity drop your arms and jerk your shoulders.

Frequently asked questions