Spinal Stretch

What it is

This seated stretch gently mobilizes your spine and targets your middle back. It also effectively lengthens your latissimus dorsi, lower back, neck, and trapezius muscles. You perform this isolation movement without any equipment, making it accessible anywhere.

Technique tips

• Keep your back straight and feet firmly planted throughout the movement.
• Interlace fingers behind your head; ensure elbows are out wide.
• Twist gently, leading with your upper body, before leaning forward.
• Aim your elbow towards the inside of the opposite knee.
• Breathe slowly and deeply to enhance spinal decompression.
• Avoid forcing the stretch; move within a comfortable range of motion.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.