Armless Prayer Stretch
Gentle back & shoulder stretch. Relieves tension without straining your arms! Perfect for relaxation & flexibility.
The Armless Prayer Stretch mainly works the back and lower back, with help from the core. No equipment needed: it uses just your bodyweight.
Armless Prayer Stretch Muscles Worked
Primary
Lats (latissimus dorsi); Spinal Erectors (erector spinae)
Secondary
Deep Core (transverse abdominis); Obliques
Armless Prayer Stretch Variations and Alternatives
How to do the Armless Prayer Stretch
Begin by kneeling on the floor with your toes together and your knees hip-width apart. Sit back on your heels.
Hinge at the hips and bend forward, extending your torso over your thighs.
Extend your arms along your sides with the palms facing up next to your feet. This is where the "armless" aspect comes into play, as you will not be using your arms to reach forward as in a regular prayer stretch.
Try to keep your arms relaxed and let your shoulders drop towards the floor.
Lower your forehead towards the floor to deepen the stretch along your lats and your back.
Hold this position for 15-30 seconds, breathing deeply and allowing your body to relax into the stretch with each exhale.
Release the stretch by slowly lifting your torso back up and sitting back on your heels.
Repeat 1-3 times, as needed, making sure to rest briefly between sets.
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Armless Prayer Stretch FAQs
What muscles does the Armless Prayer Stretch work?
The Armless Prayer Stretch mainly works the back and lower back, with help from the core. The main muscles are the latissimus dorsi and erector spinae.
What equipment do you need for the Armless Prayer Stretch?
None. The Armless Prayer Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Armless Prayer Stretch variations and alternatives?
Similar exercises include the Arm Eagle Chin into Chest, Kneeling Backward Reach, Kneeling Lat Stretch and Prayer Pose Squat.
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