Mobility

Prayer Stretch

The Prayer Stretch is a relaxing and rejuvenating exercise primarily focused on the back, shoulders and arms. This stretch is perfect to improve flexibility and provide relief from muscle tension. It's a great way to cool down after a rigorous workout or to combat stress and restore calm in your body.

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Prayer Stretch instructions

Step-by-step instructions

Begin by kneeling on a soft surface or mat and sit back on your heels.

Stretch your arms out in front of you on the mat, keeping your palms together in a 'prayer' position.

Gently lean your torso forward until you feel a stretch along your spine.

Lower your forehead towards the ground while keeping your rear end on your heels as much as possible.

Hold and then slowly return to the starting position, repeating for the desired number of times.

Begin by kneeling on a soft surface or mat and sit back on your heels.

Stretch your arms out in front of you on the mat, keeping your palms together in a 'prayer' position.

Gently lean your torso forward until you feel a stretch along your spine.

Lower your forehead towards the ground while keeping your rear end on your heels as much as possible.

Hold and then slowly return to the starting position, repeating for the desired number of times.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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