Supine Back Stretch
Relieve back tension and increase flexibility with this simple, relaxing stretch. Perfect for all fitness levels!
The Supine Back Stretch mainly works the lower back and glutes & hips, with help from the shoulders and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Supine Back Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Supine Back Stretch Variations and Alternatives
How to do the Supine Back Stretch
Lie flat on your back on a comfortable surface, extending your legs and arms out to form a "T" shape with your body.
Keep your shoulders firmly on the floor and your arms outstretched.
Bring your right leg across your body, trying to touch the floor on your left side while keeping your right shoulder blade in contact with the floor.
As you bring your right leg over, turn your head to look towards your right hand to increase the stretch in your torso and neck.
Hold the stretch for 15-30 seconds, feeling the stretch in your lower back, torso, glutes, and chest.
Slowly return to the starting position and repeat the stretch with your left leg crossing over to the right side.
Ensure that you breathe deeply and steadily throughout the stretch.
Remember to perform the stretch in a slow and controlled manner to prevent any undue strain. This stretch is excellent for improving flexibility in the spine and relieving tension in the back and shoulders.
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Supine Back Stretch FAQs
What muscles does the Supine Back Stretch work?
The Supine Back Stretch mainly works the lower back and glutes & hips, with help from the shoulders and chest. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Supine Back Stretch?
None. The Supine Back Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Supine Back Stretch variations and alternatives?
Similar exercises include the Iron Cross Stretch, Knee Pull & Lumbar Rotation, Leg-Over-Head Calf Stretch and Lower-Back Stretch Version IV.
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