Kneeling Back Rotation Stretch Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Pectoralis Major, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Deltoid Anterior
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Kneeling Spinal Rotation Stretch
Visualised Target Muscle Groups
Front
Back
How to: Kneeling Back Rotation Stretch
- Begin in a kneeling position with your knees hip-width apart and your feet flat behind you.
- Place your left hand on your right knee and gently twist your torso to the right.
- Use your right arm to press against your left hip for additional leverage.
- Hold the stretch for 15-30 seconds, breathing deeply.
- Return to the starting position and repeat on the other side.
Common Mistakes
- Overstretching which can lead to injury.
- Not aligning hips properly during the stretch.
Modifications
- Perform the stretch seated for more stability if needed.
- Use a wall for support to assist in balance.
Tips
- Keep your back straight throughout the stretch.
- Avoid forcing your body into the stretch.
- Breathe deeply to help relax and deepen the stretch.
Kneeling Back Rotation Stretch Alternatives
Tags
back
stretching
flexibility
mobility
erector spinae
obliques
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