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Back · Body Weight
Bodyweight Standing Back Stretch
Bodyweight Standing Back Stretch is a beginner isolation flexibility exercise that works the spine (back), with the abdominals and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Hip Flexors · Iliopsoas
Secondary muscles
- Abdominals · Rectus Abdominis
- Chest · Pectoralis Major
How to do Bodyweight Standing Back Stretch
- Stand with your feet shoulder-width apart and bring both arms straight behind your back, holding your hands together.
- Gently arch your back, pushing your hips forward and looking towards the ceiling.
- Hold the stretched position for a few seconds, maintaining a gentle and controlled stretch.
- Return to the starting position and repeat for the desired number of repetitions.
Form tips
- Keep the movement gentle to avoid straining your lower back.
- Engage your core to support your lower back during the stretch.
- Breathe deeply and steadily to enhance the stretch and relaxation.
Bodyweight Standing Back Stretch alternatives
More spine exercises
Bodyweight Standing Back Stretch FAQ
What muscles does Bodyweight Standing Back Stretch work?
Bodyweight Standing Back Stretch mainly works the spine in the back (Erector Spinae and Iliopsoas). The abdominals and chest work as secondary muscles.
What equipment do you need for Bodyweight Standing Back Stretch?
None. Bodyweight Standing Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Standing Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Standing Back Stretch good for beginners?
Yes. Bodyweight Standing Back Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Bodyweight Standing Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Bodyweight Standing Back Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch and Back Extension Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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