Bodyweight Standing Back Stretch
Relieve tension! Gently stretch your back, improve flexibility, and find relief with this simple standing exercise.
The Bodyweight Standing Back Stretch mainly works the traps, with help from the neck. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Back Stretch Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Secondary
Lower Traps (trapezius, lower fibers); Side Neck Flexor (sternocleidomastoid)
Bodyweight Standing Back Stretch Variations and Alternatives
How to do the Bodyweight Standing Back Stretch
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and maintain a neutral spine.
Place your hands on your lower back or hips for support.
Slowly arch your spine backward, pushing your hips forward and your shoulders back.
Tilt your head back slightly if comfortable, but ensure not to strain your neck.
Hold the stretch position for 15-30 seconds, breathing deeply and steadily.
Return to the starting position gently.
Repeat the stretch 2-3 times, ensuring you're not pushing past the point of mild discomfort.
Always be cautious when doing any back stretch, and do not force the movement if you feel any pain.
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Bodyweight Standing Back Stretch FAQs
What muscles does the Bodyweight Standing Back Stretch work?
The Bodyweight Standing Back Stretch mainly works the traps, with help from the neck. The main muscles are the trapezius.
What equipment do you need for the Bodyweight Standing Back Stretch?
None. The Bodyweight Standing Back Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Standing Back Stretch variations and alternatives?
Similar exercises include the Bench Back-Bend Stretch, Back Scrub, Back Slap Wrap Around Stretch and Backward Abdominal Stretch.
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