Step by step instructions, muscle activation and variants for the Prone I Stretch.
The prone I stretch is a floor-based passive stretch performed face down with the arms extended overhead in a straight line, forming an "I" shape with the body. It opens the shoulders, stretches the lats, and gently decompresses the lower back.
Common mistakes content is coming soon.
The Prone I Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.