Back
Elevated prayer stretch
A deep overhead stretch designed to restore shoulder mobility and decompress the thoracic spine.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on the floor facing a flat bench or stable elevated platform.
Place both elbows on the edge of the bench at shoulder-width apart and bring your palms together in a prayer position.
Slowly sit your hips back toward your heels until your head drops between your arms.
Bend your elbows to bring your joined hands toward the back of your neck or upper back.
Maintain a neutral spine and breathe deeply while allowing your chest to sink toward the floor.
Hold the position for 30 to 60 seconds before slowly releasing the tension and returning to a kneeling position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessively arching the lower back to compensate for tight shoulders
- Resting the forehead on the bench instead of letting the head hang low
- Bouncing or using jerky movements instead of a static hold
- Shrugging the shoulders up toward the ears during the stretch
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.