TETSUSpine Stretch
The Spine Stretch is a bodyweight exercise for the back that primarily targets the spinal erectors, with the hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Spine Stretch
- Sit on the ground with your legs extended in front of you.
- Place your hands on the ground behind you, fingers pointing towards your body.
- Engage your core and slowly lean back, keeping your back straight.
- Continue leaning back until you feel a stretch in your spine.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Spine Stretch work?
The Spine Stretch primarily targets the spinal erectors. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Spine Stretch?
None. The Spine Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Spine Stretch?
Hold the Spine Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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