Standing spiral reach

In a staggered stance, one arm sweeps down across the body toward the opposite foot, then up and back over the same shoulder as the ribcage turns and the weight shifts. It practises turning, reaching and shifting weight together, as in walking, throwing and looking behind you.

Movement guide

Standing spiral reach

DemandEasy

Equipment requiredBodyweight

Muscle focusAbs · Back · Shoulders · Glutes

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

Thoracic rotation demonstrated on the 3D figure

3D demoThoracic rotationBeginner · No equipment

Suggested next step, beginner grade.

This move

Standing spiral reach demonstrated on the 3D figure

3D demoStanding spiral reachBeginner · No equipment

Beginner grade.

Harder option

World's Greatest Stretch demonstrated on the 3D figure

3D demoWorld's Greatest StretchIntermediate · No equipment

Suggested next step, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

Stand with the left foot a half step forward, feet hip-width apart.
Reach the right hand forward and down toward the outside of the left foot, hinging slightly at the hips.
In one slow sweep, rise and reach the right arm up and back over the right shoulder. Turn the chest to the right and let the eyes follow the hand.
Let the weight drift onto the back foot as you turn; the front heel may lift.
Sweep back down across the body.
Do the set, then swap stance and arm.

Form cues

Let the ribcage turn, not just the arm.
Move slowly and smoothly through the whole sweep.
Avoid: arching the low back hard at the top, turning it into a fast swing, or holding your breath.

Practice and cautions

5 to 8 slow reps per side. An editorial starting point: there are no trials of this movement.

With osteoporosis and a known risk of spinal fracture, keep the rotation gentle and get individual advice. Stop for pain that travels down a leg. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Back. Also: Shoulders, Glutes.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Fascia stretching routine · 12 min

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Questions people ask

What muscles does the Standing spiral reach work?

Mainly the abs and back, with help from the shoulders and glutes.

What equipment do I need for the Standing spiral reach?

No equipment: your body weight and a little floor space.

Is the Standing spiral reach good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the World's Greatest Stretch.

What is an easier alternative to the Standing spiral reach?

Try the Thoracic rotation. It is the suggested step down from this move.

How do I make the Standing spiral reach harder?

Progress to the World's Greatest Stretch, or add load, range or slower lowering once your form is solid.