Male

Kneeling Back Rotation Stretch

Muscles involved

Building mobility with the Kneeling Back Rotation Stretch requires a patient, step-by-step approach so you never lose proper alignment. Since you are using just your bodyweight, you have complete control over how far you twist. Start with a gentle rotation of your upper torso, reaching through smoothly while keeping your hips steady and stable. Over time, as your back gets accustomed to the movement, you will naturally increase your rotation depth without compensating elsewhere in your body. Advancing gradually with this bodyweight exercise allows your back to open up safely while maintaining perfect posture.

How to do it

1. Start on all fours with your hands directly under your shoulders and knees under your hips, back flat. 2. While keeping your hips stationary, reach your right arm underneath your torso and through the space between your left arm and left knee, rotating your upper back. 3. Pause at the peak of the rotation, feeling a stretch in your mid-back. 4. Reverse the movement to return your right arm to the starting position and repeat on the opposite side.

Equipment required

Peso corporal

Muscles worked

Tips

- Move slowly and deliberately to feel the stretch in your mid-back. - Focus on rotating your upper back, not just your arm. - Breathe deeply and try to relax into the stretch. - Keep your hips stationary to isolate the rotation in your spine.