back#0419
How to stretch well
How to do it well
Ease into the position until you feel a mild stretch — never pain.
Breathe out as you go in, and keep breathing slowly through the hold.
Hold for 30–45 seconds without bouncing.
Switch sides, and stretch after training, when you're warm.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get fitter · your goal
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Build muscle
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get stronger
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
More for your spine
back#0420
hyperextension
back#0481
lever back extension
back#0714
band straight leg deadlift
back#0789
back extension on exercise ball
back#0811
exercise ball hug
back#0815
exercise ball prone leg raise
back#0824
lower back curl
back#0833
sphinx
back#0834
spine stretch
back#0835
standing pelvic tilt
back#0837
upward facing dog
back#1233
two toe touch (male)
More with roller
upper legs#1102
roller hip stretch
waist#1104
roller body saw
upper legs#1105
roller hip lat stretch
waist#1106
roller reverse crunch
back#1107
roller side lat stretch
The AltF Fitness letter
Keep the momentum.
Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.
- New workout ideas
- Simple high-protein recipes
- First look at new free tools
