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Standing Back Rotation Stretch

Standing Back Rotation Stretch

The Standing Back Rotation Stretch is a fantastic exercise that targets the muscles in your upper back, lower back, and shoulders, while also enhancing spinal mobility. It can be done with minimal equipment and is suitable for people of all fitness levels. This stretch helps to improve posture by counteracting the negative effects of prolonged sitting and daily activities that contribute to a rounded upper back. To perform the Standing Back Rotation Stretch, stand tall with your feet hip-width apart. Interlock your fingers and extend your arms straight out in front of you, at shoulder height. Slowly rotate your torso to the right, keeping your arms straight and engaging your core. Hold the stretch for a few seconds, feeling the gentle twist in your upper body. Bring your torso back to center, then rotate to the left side and hold again. Repeat this movement for several repetitions. This exercise not only eases tension and tightness in the back but also promotes blood circulation and oxygen supply to the spinal muscles. Incorporating the Standing Back Rotation Stretch into your workout routine can help improve flexibility and range of motion in the spine, making it easier to perform everyday tasks with greater ease and reducing the likelihood of developing back pain. Remember to perform this stretch with slow and controlled movements, and always listen to your body. If you experience any discomfort or pain, make sure to stop and seek guidance from a fitness professional to modify the exercise according to your needs. Add this stretch to your regular fitness regimen to reap its many benefits and contribute to a healthier, pain-free back.


  • Stand with your feet hip-width apart and your knees slightly bent.
  • Cross your arms over your chest, placing your hands on opposite shoulders.
  • Keeping your feet planted, rotate your upper body to the right as far as comfortable while maintaining good posture.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch in your lower back and torso.
  • Return to the starting position and repeat the stretch, this time rotating to the left.
  • Repeat the stretch on each side for 2-3 sets.
  • Remember to breathe deeply and relax your muscles during the stretch.
  • Avoid any jerky or forced movements that could strain your back or neck.

Tips & Tricks

  • Engage your core muscles while performing the standing back rotation stretch to improve stability.
  • Start the stretch from a neutral standing position with your feet hip-width apart.
  • Rotate your upper body to the right, reaching your right arm across your body. Hold the stretch for a few seconds.
  • To increase the intensity of the stretch, gently twist your torso further using your core muscles.
  • Inhale deeply as you begin the stretch and exhale as you rotate your torso.
  • Keep your shoulders relaxed and down throughout the stretch.
  • Perform the stretch on both sides to maintain balance and symmetry in your body.
  • Avoid jerky or forceful movements during the rotation to prevent injury.
  • Modify the intensity of the stretch by increasing or decreasing the range of motion.
  • Listen to your body and stop if you feel any pain or discomfort.

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