Fitness Info

Spine Rotation (Back Stretches)

Simple Spine Rotation Stretch

Our spine is designed for supple movement, but our modern lifestyles are often not a source of much movement at all. If you have a desk job and spend long hours sitting, you probably feel this in your back.

Refresh your spine with this simple but powerful yogic stretch that will bring you back in touch with your body.

All you need is a mat and 5 minutes of your time.

How to Do the Spine Rotation Stretch

1. Lie on your back. Legs are bent, arms outstretched (if you don’t have enough room, you can bend the arms at the elbow).
2. Breathe in. As you breathe out, slowly bring your right knee to the floor (left knee follows). Keep your shoulder blades on the floor.

3. Hold for 5-10 seconds, then come back to the starting position and repeat to the other side.

Optional: if it feels good, rotate your head in the opposite direction of your legs. Always keep the movements slow and controlled.


This stretch will help you regain flexibility in your spine, but it will also help you ease neck tension, relax your jaw, and open up your chest.

If you want to learn more about stretches, check out our other articles!

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