Tenglow
Mobility
How to do the dynamic back stretch
The dynamic back stretch is a gentle rotating movement where you move through a stretch rather than holding it, mobilizing the spine and trunk.
How do you do it?
- Start on your hands and knees or in a comfortable position.
- Move gently into the stretch, turning or reaching.
- Breathe out as you rotate.
- Return to the start.
- Repeat on the other side.
Breathing: Breathe out as you rotate, and breathe in as you return.
What are the common mistakes?
- Forcing the stretch to its end range. Stay within a comfortable range.
- Holding your breath. Breathe out as you rotate.
How can I make it easier or harder?
Easier
Smaller range
Harder
Reach further and hold
How does it work in Tenglow?
The dynamic back stretch appears in the main block as a mobility move. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Keep the movement small and stop if you feel sharp, pinching or radiating pain. This is general fitness information, not medical advice.
Questions about the dynamic back stretch
What is a dynamic stretch?
A dynamic stretch moves a joint through its range instead of holding one position. It is often used to loosen up the body in the middle of a workout. You keep moving and breathing, and stay within a comfortable range.
How far should I rotate?
Go only as far as feels comfortable and smooth. A small turn that you can repeat is better than a big, forced one. Your range often grows a little during the interval as the muscles warm up.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).