Start
End
BackBeginnerBodyweight
Spinal Stretch
إطالة العمود الفقري
Target Muscles
Mid BackLatsLower BackNeckTraps
Blue = primary · Gray = secondary
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- 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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
