Napra

Spinal Stretch

Stretching & mobilityBeginner Middle backLatsLower backNeckTraps Bodyweight
Spinal Stretch, step 1
1. Sit tall on a chair with your feet on the floor; interlace your fingers behind your head, elbows out and chin down.
Spinal Stretch, step 2
2. Twist your upper body to one side, then lean forward and reach your elbow toward the floor on the inside of the knee. Deepen as you exhale, hold, then return and switch sides.

How to do it

  1. Sit in a chair so your back is straight and your feet planted on the floor.
  2. Interlace your fingers behind your head, elbows out and your chin down.
  3. Twist 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.
  4. Return to upright position and then repeat for your other side.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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