About this exercise
A standing thoracic rotation stretch that targets the mid-back, lats, and obliques by rotating the upper body to one side while keeping the hips square. It improves rotational mobility through the thoracic spine.
Standing Back Rotation Stretch
Step by step instructions, muscle activation and variants for the Standing Back Rotation Stretch.
EasyLower back
How to Perform
- Stand with feet shoulder-width apart and a slight bend in the knees
- Cross your arms over your chest or place your hands on your shoulders
- Keep your hips and lower body facing forward throughout the movement
- Rotate your upper body as far as comfortable to one side
- Hold the end-range position and feel the stretch in your mid-back and side
- Breathe out and gently increase the rotation with each exhale
- Return to centre and repeat on the other side
Muscle Activation
Primary
Lower back
Secondary
Obliques
About the Standing Back Rotation Stretch
The Standing 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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