How to Do Back And Shoulders Stretch

Back And Shoulders 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 Back And Shoulders Stretch

  1. 01Begin on all fours in a tabletop position with hands under shoulders and knees under hips.
  2. 02Walk the hands forward and sink the hips back toward the heels into a childs pose variation.
  3. 03Extend the arms fully and press the palms into the floor to feel a stretch along the sides of the back.
  4. 04Drop the forehead toward the ground and hold the position while breathing into the upper back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back And Shoulders Stretch

Primary Stabiliser Inactive

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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

Push the chest toward the floor while keeping the arms straight to maximize the stretch through the lats and thoracic spine.

Same coaching engine used inside the A90 app

05 / FAQ

Back And Shoulders Stretch questions

What muscles does Back And Shoulders Stretch work?

Back And Shoulders Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Back And Shoulders Stretch correctly?

Begin on all fours in a tabletop position with hands under shoulders and knees under hips. Walk the hands forward and sink the hips back toward the heels into a childs pose variation. Extend the arms fully and press the palms into the floor to feel a stretch along the sides of the back. Drop the forehead toward the ground and hold the position while breathing into the upper back.

What is the A90 coach tip for Back And Shoulders Stretch?

Push the chest toward the floor while keeping the arms straight to maximize the stretch through the lats and thoracic spine.

Is Back And Shoulders Stretch suitable for beginners?

Back And Shoulders Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Back And Shoulders Stretch?

No. Back And Shoulders 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 back and shoulders stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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