How to Do Back Stretch Dynamic

Back Stretch Dynamic 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 Stretch Dynamic

  1. 01Start on all fours with hands under shoulders and knees under hips.
  2. 02Place one hand behind the head and rotate the elbow toward the opposite wrist.
  3. 03Reverse the direction by rotating the chest and elbow up toward the ceiling.
  4. 04Follow the moving elbow with the eyes to ensure full rotation of the thoracic spine.
  5. 05Repeat for the designated reps before switching to the other arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Stretch Dynamic

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

Rotate from the mid-back rather than the lower back to ensure the thoracic spine is receiving the mobility benefit.

Same coaching engine used inside the A90 app

05 / FAQ

Back Stretch Dynamic questions

What muscles does Back Stretch Dynamic work?

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

How do you do Back Stretch Dynamic correctly?

Start on all fours with hands under shoulders and knees under hips. Place one hand behind the head and rotate the elbow toward the opposite wrist. Reverse the direction by rotating the chest and elbow up toward the ceiling. Follow the moving elbow with the eyes to ensure full rotation of the thoracic spine. Repeat for the designated reps before switching to the other arm.

What is the A90 coach tip for Back Stretch Dynamic?

Rotate from the mid-back rather than the lower back to ensure the thoracic spine is receiving the mobility benefit.

Is Back Stretch Dynamic suitable for beginners?

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

Do you need equipment for Back Stretch Dynamic?

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

A90 Intelligence

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