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.
More mid back exercises
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