Exercise guide
Spinal Stretch
The Spinal Stretch combines seated torso rotation with a slight forward lean. The middle back is the primary area, while the lats, traps, lower back, and neck may also be involved.
Training context
Before Adding the Spinal Stretch
The movement should remain gentle and should not be treated as an attempt to reach the elbow to the floor at any cost. Keep both feet planted and avoid pulling the head forward with the hands.
Users with back, neck, or radiating symptoms should avoid forcing combined rotation and flexion. A smaller upright rotation is an appropriate option.
Technique overview
Rotate first, then add only a small forward lean
Sit tall with the feet grounded and hands resting lightly behind the head. Rotate the upper torso toward one side through a comfortable range. Add a modest forward angle only if the position remains comfortable, then return upright and unwind slowly before changing sides.
Treat this as an overview and use a range, pace, and setup you can control.