Spinal Stretch
The Spinal Stretch isolates the Middle Back through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The lats and lower back and neck and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Spinal Stretch work?
The Spinal Stretch primarily works the Middle Back. Secondary muscles include the Lats, Lower Back, Neck, Traps, which assist during the movement.
Is the Spinal Stretch good for beginners?
Yes, the Spinal Stretch is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Spinal Stretch?
The Spinal Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.