How to do: Spinal Stretch

Middle Backbeginner

Spinal Stretch — starting position — Start position

Spinal Stretch — finishing position — Finish position

Step-by-step instructions

1Sit in a chair so your back is straight and your feet planted on the floor.
2Interlace your fingers behind your head, elbows out and your chin down.
3Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
4Return to upright position and then repeat for your other side.

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Photos & base instructions from the open-source Free Exercise DB (public domain).