Spinal Stretch

A back exercise targeting the middle back.

Spinal Stretch demonstration
Spinal Stretch — demonstration

Body part

Back

Equipment

Other

Target muscles

Middle Back

Secondary muscles

Lats, Lower Back, Neck, Traps

How to do 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.

Muscles worked

Primary (target)

Middle Back

Secondary

LatsLower BackNeckTraps

Related exercises

Alternating Kettlebell Row

KettlebellsMiddle Back

Alternating Renegade Row

KettlebellsMiddle Back

Bent Over Barbell Row

BarbellMiddle Back

Bent Over One-Arm Long Bar Row

BarbellMiddle Back

Bent Over Two-Arm Long Bar Row

BarbellMiddle Back

Bent Over Two-Dumbbell Row

DumbbellMiddle Back

All back exercises →

Track Spinal Stretch in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

Download on the App StoreGet it on Google Play

Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →