Pinpoint
Exercises/Stretching
Spinal Stretch - starting position
Start
Spinal Stretch - ending position
End

Stretching

Spinal Stretch

beginner·isolation·static

Muscles Worked

Primary
iliocostalis thoracisinterspinalis thoracislongissimus thoracisrhomboid majorrhomboid minorserratus posterior superiorSet of left levatores costarum brevesSet of left levatores costarum longiSet of right levatores costarum brevesSet of right levatores costarum longispinalis thoracisThoracic rotator
Secondary
serratus anterioriliococcygeusiliocostalis lumborumlongissimus thoracislumbar rotatorsemispinalis thoracisserratus posterior inferiorSet of interspinales lumborumSpinalisTendinous arch of levator aniarytenoid cartilagecervical rotatorcricothyroiddigastricgenioglossusgeniohyoidhyoglossusiliocostalis cervicisinferior obliqueinferior pharyngeal constrictorlateral crico-arytenoidlateral thyrohyoid ligamentlevator palpebrae superiorislevator scapulaelevator veli palatinilongissimus capitislongissimus cervicislongus capitislongus colliMedian thyrohyoid ligamentmiddle pharyngeal constrictormylohyoidoblique arytenoidobliquus capitis inferiorobliquus capitis superioromohyoidplatysmaposterior crico-arytenoidrectus capitis anteriorrectus capitis lateralisrectus capitis posterior majorrectus capitis posterior minorscalenus anteriorscalenus mediusscalenus posteriorsemispinalis capitissemispinalis cervicisSet of anterior cervical intertransversariiSet of interspinales cervicisSet of posterior cervical intertransversariisplenius capitissplenius cervicissternocleidomastoidsternohyoidsternothyroidstylohyoidstylohyoid ligamentstylopharyngeussuperior obliquesuperior pharyngeal constrictorTendon of right levator palpebrae superioristhyro-arytenoidthyrohyoidthyrohyoid membraneTransverse arytenoidTrochlea of left superior obliqueTrochlea of right superior obliqueUvular muscleVertical intermediate part of left longus colliAscending part of left trapeziusAscending part of right trapeziusDescending part of left trapeziusDescending part of right trapeziustrapezius

How to Perform

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.

Alternatives to Spinal Stretch

Same muscles, different equipment or difficulty

→

Compare

Spinal Stretch vs Alternating Kettlebell Row→Spinal Stretch vs Alternating Renegade Row→Spinal Stretch vs Bent Over Barbell Row→

Related Exercises

8
Alternating Kettlebell Row position 1
Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Bent Over Barbell Row position 1
Bent Over Barbell Row position 2

Bent Over Barbell Row

beginner·barbell
Bent Over One-Arm Long Bar Row position 1
Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell
Bent Over Two-Arm Long Bar Row position 1
Bent Over Two-Arm Long Bar Row position 2

Bent Over Two-Arm Long Bar Row

intermediate·barbell
Bent Over Two-Dumbbell Row position 1
Bent Over Two-Dumbbell Row position 2

Bent Over Two-Dumbbell Row

beginner·dumbbell
Bent Over Two-Dumbbell Row With Palms In position 1
Bent Over Two-Dumbbell Row With Palms In position 2

Bent Over Two-Dumbbell Row With Palms In

beginner·dumbbell
Bodyweight Mid Row position 1
Bodyweight Mid Row position 2

Bodyweight Mid Row

intermediate·other
Pinpoint·Interactive 3D Anatomy & Exercise Guide