10 Best Spinal Stretch Alternatives for Limited Equipment

Ranked Spinal Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Spinal Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Chair Lower Back Stretch

   99% match

   • Lats
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working the lats.

   How to perform this exercise

   1. Sit upright on a chair.
   2. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
   3. Hold for 10 seconds, and repeat for your other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: seated, the same as the Spinal Stretch
2. Play demonstration

   2. Seated Lower Back Stretch

   99% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the lats with bodyweight alone.

   How to perform this exercise

   1. Sit on the edge of a chair with your feet flat on the ground.
   2. Place your hands on your thighs or on the sides of the chair for support.
   3. Slowly lean forward from your hips, keeping your back straight.
   4. Feel the stretch in your lower back and hold for 20-30 seconds.
   5. Slowly return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: seated, the same as the Spinal Stretch
3. 

   3. Latissimus Dorsi-smr

   88% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

   The same equipment, done lying face down instead.

   How to perform this exercise

   1. While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
   2. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: lying face down, not seated
4. Play demonstration

   4. Back Pec Stretch

   88% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out in front of you, parallel to the ground.
   3. Cross your arms in front of your body, with your right arm over your left arm.
   4. Interlock your fingers and rotate your palms away from your body.
   5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
   6. Hold the stretch for 15-30 seconds, then release.
   7. Repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: standing, not seated
5. Play demonstration

   5. Standing Lateral Stretch

   87% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out to the sides, parallel to the ground.
   3. Slowly lean your upper body to one side, feeling a stretch in your side and lats.
   4. Hold the stretch for 15-30 seconds.
   5. Return to the starting position and repeat on the other side.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: standing, not seated
6. Play demonstration

   6. Roller Side Lat Stretch

   84% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

   Pick this when you want to work the lats one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats.
   4. Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: standing, not seated
7. 

   7. Dynamic Back Stretch

   82% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: standing, not seated
8. 

   8. Side-lying Floor Stretch

   81% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
   2. Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Spinal Stretch
   • Primary muscle: lats, the same as the Spinal Stretch
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: lying face down, not seated
9. 

   9. Child's Pose

   77% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Get on your hands and knees, walk your hands in front of you.
   2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
   3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not lats
   • Equipment: bodyweight only, the same as the Spinal Stretch
   • Body position: kneeling, not seated
10. Play demonstration

    10. Roller Back Stretch

    76% match

    • Spine
    • Foam-roll
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start by sitting on the ground with your legs extended in front of you.
    2. Place the roller perpendicular to your body, just below your glutes.
    3. Slowly roll your body backwards, allowing the roller to move up your back.
    4. Continue rolling until the roller reaches your upper back.
    5. Pause for a moment, then slowly roll back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Movement: static stretch, the same as the Spinal Stretch
    • Primary muscle: spine, not lats
    • Equipment: bodyweight only, the same as the Spinal Stretch
    • Body position: lying face down, not seated