10 Best Spinal Stretch Alternatives for Limited Equipment

The Spinal Stretch is done seated with a foam roller. Ranked closest by our scoring: the Seated Lower Back Stretch, the Back Pec Stretch and the Standing Lateral Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Spinal Stretch

Spinal Stretch
Primary muscle
Lats
Equipment
Foam-roll
Difficulty
Beginner
Type
Isolation

Secondary muscles: Lats, Lower Back, Neck, Traps

How to perform Spinal Stretch
  1. Sit in a chair so your back is straight and your feet planted on the floor.
  2. Interlace your fingers behind your head, elbows out and your chin down.
  3. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
  4. Return to upright position and then repeat for your other side.
Filter Spinal Stretch alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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
    Seated Lower Back StretchPlay demonstration

    1. 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
  2. Back Pec StretchPlay demonstration

    2. 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
  3. Standing Lateral StretchPlay demonstration

    3. 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
  4. Dynamic Back Stretch

    4. 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
  5. Side-lying Floor Stretch

    5. Side-lying Floor Stretch

    81% match
    • Lats
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  6. Child's Pose

    6. Child's Pose

    77% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the abs rather than the lats.

    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
  7. Middle Back Stretch

    7. Middle Back Stretch

    73% match
    • Trapezius
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the trapezius rather than the lats.

    How to perform this exercise
    1. Stand so your feet are shoulder width apart and your hands are on your hips.
    2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other 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: trapezius, not lats
    • Equipment: bodyweight only, the same as the Spinal Stretch
    • Body position: standing, not seated
  8. Cat Stretch

    8. Cat Stretch

    65% match
    • Lower Back
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position yourself on the floor on your hands and knees.
    2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
    3. Hold for 15 seconds.

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

    Why this matches
    • Primary muscle: lower back, not lats
    • Equipment: bodyweight only, the same as the Spinal Stretch
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Spinal Stretch
  9. Spine StretchPlay demonstration

    9. Spine Stretch

    64% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Place your hands on the ground behind you, fingers pointing towards your body.
    3. Engage your core and slowly lean back, keeping your back straight.
    4. Continue leaning back until you feel a stretch in your spine.
    5. Hold the stretch for a few seconds, then slowly return 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
    • Primary muscle: spine, not lats
    • Equipment: bodyweight only, the same as the Spinal Stretch
    • Body position: seated, the same as the Spinal Stretch
  10. Kneeling Lat StretchPlay demonstration

    10. Kneeling Lat Stretch

    63% match
    • Lats
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Kneel on the ground with your knees hip-width apart and your toes pointing back.
    2. Extend your arms overhead and interlace your fingers.
    3. Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle.
    4. Hold the stretch for 20-30 seconds, then return to the starting position.
    5. Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle.
    6. Continue alternating sides 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
    • Primary muscle: lats, the same as the Spinal Stretch
    • Equipment: bodyweight only, the same as the Spinal Stretch
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Spinal Stretch

Spinal Stretch FAQ

What muscles does Spinal Stretch work?

The Spinal Stretch primarily targets the latissimus dorsi, with secondary activation of teres major, posterior deltoid, and scapular stabilizers (lower traps and serratus anterior). Cueing shoulder extension and scapular depression increases lat recruitment and reduces compensation from the upper traps.

What is the best bodyweight alternative to Spinal Stretch?

A kneeling lat stretch (child's-pose variation with one arm extended) works well as a bodyweight substitute. Cue reaching through the fingertips, pushing hips back, and depressing the scapula to load and lengthen the lat without added equipment.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology