Spinal Stretch

How to perform

1. 01Sit in a chair so your back is straight and your feet planted on the floor.
2. 02Interlace your fingers behind your head, elbows out and your chin down.
3. 03Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
4. 04Return to upright position and then repeat for your other side.

Form cues

• —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.