Spinal Stretch
Spinal Stretch is a dynamic flexibility - seated rotation and forward bending exercise involving Rhomboids, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids, Middle trapezius
- Secondary muscles
- Latissimus dorsi, Erector spinae, Neck muscles, Trapezius
- Exercise type
- Dynamic flexibility - seated rotation and forward bending
Exercise technique
- Sit
Sit on a sturdy chair with your feet flat on the floor.
- Hands
Interlace your fingers behind your head and open your elbows comfortably.
- Lengthen
Lift your chest and lower your chin slightly.
- Rotate
Turn your upper torso to one side with a few small, controlled rotations within a comfortable range.
- Diagonal bend
Lower forward from your hips and bring your elbow toward the inside of the knee on the same side.
- Limit
Stop without straining your neck or lower back to reach the floor with your elbow.
- Return
First bring your torso back to center and upright, then work the other side.
Key technique points
- Keep your feet on the floor.
- Do not pull on your neck with your hands.
- Keep the rotations small.
- Do not force your elbow to reach the floor.
- Keep your pelvis on the chair.
- Return to center slowly.
Common mistakes
Pressing down on the head
Do not apply force to the back of your neck with your fingers.
Forceful repeated rotation
Do not strike the end of your rotation range at speed.
Lifting the hips
Do not lose seated support to reach your elbow lower.
Turning the knees
Do not add swinging of the feet and knees to the upper-body rotation.
Excessive bending through the lower back
Do not force yourself below your comfortable range.
Standing the torso up quickly
Do not leave the diagonal position by throwing your head forward.
Frequently asked questions
Spinal Stretch: why is “Pressing down on the head” a mistake?
Do not apply force to the back of your neck with your fingers.
Spinal Stretch: why is “Forceful repeated rotation” a mistake?
Do not strike the end of your rotation range at speed.
Spinal Stretch: why is “Lifting the hips” a mistake?
Do not lose seated support to reach your elbow lower.
Spinal Stretch: why is “Turning the knees” a mistake?
Do not add swinging of the feet and knees to the upper-body rotation.
Spinal Stretch: why is “Excessive bending through the lower back” a mistake?
Do not force yourself below your comfortable range.
Spinal Stretch: why is “Standing the torso up quickly” a mistake?
Do not leave the diagonal position by throwing your head forward.
What should I focus on when doing Spinal Stretch?
Keep your feet on the floor. Do not pull on your neck with your hands. Keep the rotations small. Do not force your elbow to reach the floor. Keep your pelvis on the chair. Return to center slowly.
Related exercises
- Low Pulley Row To Neck
- Middle Back Shrug
- Middle Back Stretch
- Rhomboids-SMR
- Sled Reverse Flye
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.