I10 Back Arrow spine stretching — spiral stabilization

I10 Back Arrow

Back Arrow spine stretching

  • Level Advanced
  • Position back
  • Execution Spine stretching
  • Equipment rope, mat
  • Targets loins
  • Repetitions 10×

Back Arrow spine stretching is an advanced spiral stabilization exercise; it assumes you have the basic series covered. Execution: spine stretching. Equipment: rope, mat. It targets loins.

Starting position: Stand on one leg with your back facing the rope handle, the other leg rests on a mat in front of your body. Keep the entire standing leg firm, including the buttock.

Breathing in, straighten up. The head, chest, pelvis and standing leg are now in an axis, one above the other.

Exercise in the app Start free trial

The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.

QR code linking to exercise I10 Back Arrow in the Spiralista app Point your phone at the code
to open the exercise in the app.
Elastic cord Balance pad Articles about the back and exercise Courses and therapists

Back to all exercises

Back Arrow spine stretching

The same exercise in other positions

Back Arrow - Back arrow sitting

A10 Back Arrow

Back arrow sitting

Back Arrow - Back Arrow standing

B10 Back Arrow

Back Arrow standing

Back Arrow - Back Arrow shifting weight

E10 Back Arrow

Back Arrow shifting weight

Back Arrow - Back Arrow leg on a mat

F10 Back Arrow

Back Arrow leg on a mat

Back Arrow - Back Arrow step on a mat

G10 Back Arrow

Back Arrow step on a mat

Back Arrow - Back Arrow one leg stance

H10 Back Arrow

Back Arrow one leg stance

Back Arrow - Back Arrow neck stretching

K10 Back Arrow

Back Arrow neck stretching

More exercises from the same series

Book - Book front spine stretching

I1 Book

Book front spine stretching

Scales - Scales front spine stretching

I2 Scales

Scales front spine stretching

Arrow - Arrow front spine stretching

I3 Arrow

Arrow front spine stretching

Waiter - Waiter sideways spine stretching

I7 Waiter

Waiter sideways spine stretching

Back Scales - Back Scales spine stretching

I8 Back Scales

Back Scales spine stretching

Sideway Arrow - Sideway Arrow spine stretching

I9 Sideway Arrow

Sideway Arrow spine stretching

Circles - Circles back spine stretching

I11 Circles

Circles back spine stretching

Crawl - Crawl back spine stretching

I12 Crawl

Crawl back spine stretching

  1. No commitment. The plan will be automatically renewed after the end of the trial period.
  2. Spiralista requires iOS version 12 or higher for iPhone and Android 8 or higher for Android telephones.
  3. The Spiral stabilization exercise method requires the use of special exercise equipment
HomeConditionsSubscriptionShopArticlesExercisesPodcastAbout usSupport
© 2026 Spiralista®. All rights reserved. | Privacy Policy | Terms of Service

Spiralista® is a registered trademark in the USA, EU and other countries. Apple and the Apple logo are trademarks of Apple Inc., registered in the USA, EU and other countries. Android is a registered trademark of Google incorporated in the USA, EU and other countries.