How to Do Dynamic Back Stretch

Dynamic Back 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 Dynamic Back Stretch

  1. 01Start on all fours with hands under shoulders and knees under hips.
  2. 02Inhale and drop the belly toward the floor, lifting the chin and chest to arch the spine.
  3. 03Exhale and pull the navel toward the spine, rounding the back toward the ceiling.
  4. 04Shift the hips back toward the heels to transition into a child's pose to stretch the lats.
  5. 05Return to the center and repeat the fluid motion without pausing at either end range.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dynamic Back 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

Tuck the chin toward the chest during the rounded phase to maximize the stretch through the cervical and thoracic vertebrae.

Same coaching engine used inside the A90 app

05 / FAQ

Dynamic Back Stretch questions

What muscles does Dynamic Back Stretch work?

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

How do you do Dynamic Back Stretch correctly?

Start on all fours with hands under shoulders and knees under hips. Inhale and drop the belly toward the floor, lifting the chin and chest to arch the spine. Exhale and pull the navel toward the spine, rounding the back toward the ceiling. Shift the hips back toward the heels to transition into a child's pose to stretch the lats. Return to the center and repeat the fluid motion without pausing at either end range.

What is the A90 coach tip for Dynamic Back Stretch?

Tuck the chin toward the chest during the rounded phase to maximize the stretch through the cervical and thoracic vertebrae.

Is Dynamic Back Stretch suitable for beginners?

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

Do you need equipment for Dynamic Back Stretch?

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

A90 Intelligence

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