Dynamic Back Stretch

How to perform

1. 01Stand with your feet shoulder width apart. This will be your starting position.
2. 02Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.