Spinal Stretch
How to do the Spinal Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Lats, Lower Back, Neck, Traps
Bodyweight
How to do the 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.
Log it, see it on your body.
Every Spinal Stretch set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Spinal Stretch fits
The Spinal Stretch shows up in training built around a specific goal. See how it fits:
More mid back exercises
Spinal Stretch: common questions
What muscles does the Spinal Stretch work?
The Spinal Stretch primarily works the Mid Back. It also recruits the Lats, Lower Back, Neck and Traps as supporting muscles.
Is the Spinal Stretch suitable for beginners?
Yes. The Spinal Stretch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Spinal Stretch?
None. The Spinal Stretch is a bodyweight exercise, so you can do it without any equipment.
Is the Spinal Stretch a compound or isolation exercise?
The Spinal Stretch is an isolation exercise, it targets the mid back through a single joint, which makes it useful for focused, targeted work.
How do I do the Spinal Stretch with correct form?
Sit in a chair so your back is straight and your feet planted on the floor. Follow the full step-by-step above for the complete movement.
Log your Spinal Stretch sets, free.
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