How to Do Armless Prayer Stretch

Armless Prayer Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Armless Prayer Stretch

  1. 01Kneel on the floor and sit the hips back onto the heels in a childs pose position.
  2. 02Place the elbows on the ground or an elevated surface like a bench with the palms together behind the neck.
  3. 03Exhale and drop the chest toward the floor to create a stretch through the triceps and lateral back muscles.
  4. 04Hold the position while taking deep diaphragmatic breaths into the ribcage.
  5. 05Gently rock the hips side to side to vary the stretch intensity on the fascial lines.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Armless Prayer Stretch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

To deepen the stretch in the lats without stressing the spine, press the armpits toward the floor while maintaining a slight pelvic tilt.

Same coaching engine used inside the A90 app

05 / FAQ

Armless Prayer Stretch questions

What muscles does Armless Prayer Stretch work?

Armless Prayer Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Armless Prayer Stretch correctly?

Kneel on the floor and sit the hips back onto the heels in a childs pose position. Place the elbows on the ground or an elevated surface like a bench with the palms together behind the neck. Exhale and drop the chest toward the floor to create a stretch through the triceps and lateral back muscles. Hold the position while taking deep diaphragmatic breaths into the ribcage. Gently rock the hips side to side to vary the stretch intensity on the fascial lines.

What is the A90 coach tip for Armless Prayer Stretch?

To deepen the stretch in the lats without stressing the spine, press the armpits toward the floor while maintaining a slight pelvic tilt.

Is Armless Prayer Stretch suitable for beginners?

Armless Prayer Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Armless Prayer Stretch?

No. Armless Prayer Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes armless prayer stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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