Kneeling Back Rotation Stretch

Muscles involved

Back

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

MaleFemale

Latissimus dorsiErector spinae

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.

Difficulty