Exercises · Stretching

Spinal Stretch

No equipment Middle Back

The Spinal Stretch is a stretching movement that targets your middle back. Here's how to do it with clean form.

How to do the Spinal Stretch

Lie on your back with knees bent and feet flat on the floor.
Pull both knees toward your chest and wrap your arms around your shins.
Gently rock side to side or hold still to release tension in the lower back.
Breathe slowly and let gravity do the work — do not force the stretch.

Train it in Apex Zone

Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.

More Middle Back exercises

Alternating Kettlebell Row Alternating Renegade Row Bent Over Barbell Row Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row With Palms In Bodyweight Mid Row