Back
Kneeling Back Rotation Stretch
Begin in a tall kneeling position, hips stacked over knees, core engaged. Place your right hand behind your head, elbow pointing out.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Obliques (internal and external)
- Erector Spinae
- Multifidus
Secondary muscles
- Quadratus Lumborum
- Rectus Abdominis
- Gluteus Maximus
Target muscles
- back
- abs
How to perform
- 1
Begin in a tall kneeling position, hips stacked over knees, core engaged.
- 2
Place your right hand behind your head, elbow pointing out.
- 3
Place your left hand on your left thigh or hip for support.
- 4
Gently rotate your torso to the right, leading with your right elbow, feeling the stretch in your mid-back.
- 5
Hold for 15-30 seconds, breathing deeply, then slowly return to the starting position.
- 6
Repeat on the opposite side.
Safety & form
Train smart. Read these notes before adding heavy load.
