How to Do the Spinal Stretch
💪 Middle Back, Lats, Lower Back, Neck, Traps🏋️ Bodyweight📊 Beginner🏷️ Stretching
How to perform it
- 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.
Muscles worked
The Spinal Stretch primarily targets your Middle Back, with support from your Lats, Lower Back, Neck, Traps. No equipment needed — train it anywhere.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Spinal Stretch slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.