Back Exercise · Body Weight
Spine Stretch
This Spine Stretch reference describes the demonstrated support position and movement. Match the steps to the demonstration before adding range or resistance.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Movement focus
- Trunk movement
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Spine Stretch
- Sit on the floor with your legs extended in front of you.
- Place your hands on the floor behind you, fingers pointing toward your body.
- Brace your core and slowly lean back, keeping your back straight.
- Continue leaning back until you feel a stretch through your spine.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Movement focus
Check the support position and trunk movement shown in this demonstration. Similar-looking back exercises can move the trunk, hips or legs; follow this guide rather than assuming they use the same action.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Related trunk movements
Back Extension On Exercise Ball
Band Straight Leg Deadlift
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Rotation
FAQ
- What should I check before the Spine Stretch?
- Check which parts of the body are supported and which parts move in this demonstration. Back and trunk movements use different positions; follow the specific steps rather than copying another exercise.
- What equipment do I need for the Spine Stretch?
- You do the Spine Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Spine Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Spine Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.