About this exercise
A kneeling thoracic rotation stretch that opens the mid-back and obliques by rotating the upper torso to one side. The kneeling position stabilises the lower body, allowing a focused stretch through the spine.
Kneeling Back Rotation Stretch
Step by step instructions, muscle activation and variants for the Kneeling Back Rotation Stretch.
EasyObliquesLower back
How to Perform
- Kneel on the floor with your hips over your knees and torso upright
- Place one hand behind your head with the elbow pointing out
- Keep the other hand on your hip or the floor for balance
- Rotate your upper body toward the side of the raised elbow as far as comfortable
- Hold the end range and feel the stretch along your mid-back and oblique
- Breathe out and try to rotate a little further with each exhale
- Return to centre and repeat on the other side
Muscle Activation
Primary
ObliquesLower back
Secondary
Front shouldersUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling Back Rotation Stretch
The Kneeling Back Rotation 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.
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