Kneeling Upper-Back Rotation
Improve spine mobility with Kneeling Upper-Back Rotation. Gently stretch & rotate your upper back for a more flexible, healthier spine.
The Kneeling Upper-Back Rotation mainly works the traps and neck, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Upper-Back Rotation Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Back Neck (splenius capitis & cervicis)
Secondary
Front Shoulder (anterior deltoid); Side Neck Flexor (sternocleidomastoid)
Kneeling Upper-Back Rotation Variations and Alternatives
How to do the Kneeling Upper-Back Rotation
Begin by kneeling on a mat with your hands flat on the floor in front of you, arms straight, knees hip-width apart, and your back in a neutral position.
Ensure your head is in line with your spine and your gaze is toward the floor.
While keeping one hand firmly on the floor, reach the opposite hand through and under the arm that is planted, rotating your upper back and shoulder.
As you thread your arm through, allow your upper body to follow the rotation, aiming to gently touch your shoulder to the floor.
Hold the stretch for a moment, feeling the rotation through your upper spine and the stretch in your shoulder and back.
Return your body to the starting position.
Repeat the movement for the desired number of repetitions before switching to the other side.
Remember to keep the movements controlled and do not force the rotation beyond your comfortable range of motion.
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Kneeling Upper-Back Rotation FAQs
What muscles does the Kneeling Upper-Back Rotation work?
The Kneeling Upper-Back Rotation mainly works the traps and neck, with help from the shoulders. The main muscles are the trapezius and splenius capitis & cervicis.
What equipment do you need for the Kneeling Upper-Back Rotation?
None. The Kneeling Upper-Back Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Upper-Back Rotation variations and alternatives?
Similar exercises include the Ceiling Look Stretch, Arm Child Pose Rotation, Kneeling Back Rotation Stretch and Kneeling Core Mobilization.
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