Spinal Stretch

A beginner stretch for the back and neck.

Movement guide

Spinal Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Neck

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Spinal Stretch demonstrated on the 3D figure

3D demoSpinal StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

3D demoBar hangIntermediate · Pull-up bar + A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit in a chair so your back is straight and your feet planted on the floor.
Interlace your fingers behind your head, elbows out and your chin down.
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.
Return to upright position and then repeat for your other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Neck.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Supine spinal twist (Supta Matsyendrasana) demonstrated on the 3D figure

3D demoSupine spinal twist (Supta Matsyendrasana)Beginner · No equipment

Cat Stretch demonstrated on the 3D figure

3D demoCat StretchBeginner · Other / check instructions

Chair Lower Back Stretch demonstrated on the 3D figure

3D demoChair Lower Back StretchBeginner · Other / check instructions

Dynamic Back Stretch demonstrated on the 3D figure

3D demoDynamic Back StretchBeginner · Other / check instructions

Middle Back Stretch demonstrated on the 3D figure

3D demoMiddle Back StretchBeginner · Other / check instructions

Side-Lying Floor Stretch demonstrated on the 3D figure

3D demoSide-Lying Floor StretchBeginner · Other / check instructions

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Questions people ask

What muscles does the Spinal Stretch work?

Mainly the back, with help from the neck.

What equipment do I need for the Spinal Stretch?

Other / check instructions.

Is the Spinal Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bar hang.

How do I make the Spinal Stretch harder?

Progress to the Bar hang, or add load, range or slower lowering once your form is solid.