Back Dynamic-Stretch
Loosen up! This gentle stretch improves back and shoulder flexibility, relieving tension with each smooth, controlled motion.
The Back Dynamic-Stretch mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Back Dynamic-Stretch Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Back Dynamic-Stretch Variations and Alternatives
How to do the Back Dynamic-Stretch
Stand up straight with your feet shoulder-width apart.
Hang your arms loosely at your sides.
In a fluid motion, lift your arms out to the sides, and then overhead, reaching toward the sky as you gently squeeze your shoulder blades together.
As you lift your arms, inhale deeply and elongate your spine.
Once your arms are overhead, pause and stretch upwards for a second.
Exhale and slowly lower your arms back down to the starting position in a reverse motion.
Repeat this movement for the desired number of repetitions, focusing on performing the stretch in a controlled and smooth manner.
This stretch is excellent for improving range of motion in the upper back and shoulders and can help alleviate tension or tightness in the area.
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Back Dynamic-Stretch FAQs
What muscles does the Back Dynamic-Stretch work?
The Back Dynamic-Stretch mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Back Dynamic-Stretch?
None. The Back Dynamic-Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Back Dynamic-Stretch variations and alternatives?
Similar exercises include the Back & Shoulder Stretch, Back Scrub, Back Slap Wrap Around Stretch and Bodyweight Standing Back Stretch.
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