Dynamic Thoracic Stretches - BACK VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Stand upright and place both hands on the back of your hip
Time: 1.7%
Step 2: The Movement
ID: STEP_2
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 3.3%
Step 3: Setup
ID: STEP_1_REP2
Description:
Stand upright and place both hands on the back of your hip
Time: 5.0%
Step 4: The Movement
ID: STEP_2_REP2
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 6.7%
Step 5: Setup
ID: STEP_1_REP3
Description:
Stand upright and place both hands on the back of your hip
Time: 8.3%
Step 6: The Movement
ID: STEP_2_REP3
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 10.0%
Step 7: Setup
ID: STEP_1_REP4
Description:
Stand upright and place both hands on the back of your hip
Time: 11.7%
Step 8: The Movement
ID: STEP_2_REP4
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 13.3%
Step 9: Setup
ID: STEP_1_REP5
Description:
Stand upright and place both hands on the back of your hip
Time: 15.0%
Step 10: The Movement
ID: STEP_2_REP5
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 16.7%
Step 11: Setup
ID: STEP_1_REP6
Description:
Stand upright and place both hands on the back of your hip
Time: 18.3%
Step 12: The Movement
ID: STEP_2_REP6
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 20.0%
Step 13: Setup
ID: STEP_1_REP7
Description:
Stand upright and place both hands on the back of your hip
Time: 21.7%
Step 14: The Movement
ID: STEP_2_REP7
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 23.3%
Step 15: Setup
ID: STEP_1_REP8
Description:
Stand upright and place both hands on the back of your hip
Time: 25.0%
Step 16: The Movement
ID: STEP_2_REP8
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 26.7%
Step 17: Setup
ID: STEP_1_REP9
Description:
Stand upright and place both hands on the back of your hip
Time: 28.3%
Step 18: The Movement
ID: STEP_2_REP9
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 30.0%
Step 19: Setup
ID: STEP_1_REP10
Description:
Stand upright and place both hands on the back of your hip
Time: 31.7%
Step 20: The Movement
ID: STEP_2_REP10
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 33.3%
Step 21: Setup
ID: STEP_1_REP11
Description:
Stand upright and place both hands on the back of your hip
Time: 35.0%
Step 22: The Movement
ID: STEP_2_REP11
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 36.7%
Step 23: Setup
ID: STEP_1_REP12
Description:
Stand upright and place both hands on the back of your hip
Time: 38.3%
Step 24: The Movement
ID: STEP_2_REP12
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 40.0%
Step 25: Setup
ID: STEP_1_REP13
Description:
Stand upright and place both hands on the back of your hip
Time: 41.7%
Step 26: The Movement
ID: STEP_2_REP13
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 43.3%
Step 27: Setup
ID: STEP_1_REP14
Description:
Stand upright and place both hands on the back of your hip
Time: 45.0%
Step 28: The Movement
ID: STEP_2_REP14
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 46.7%
Step 29: Setup
ID: STEP_1_REP15
Description:
Stand upright and place both hands on the back of your hip
Time: 48.3%
Step 30: The Movement
ID: STEP_2_REP15
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 50.0%
Step 31: Setup
ID: STEP_1_REP16
Description:
Stand upright and place both hands on the back of your hip
Time: 51.7%
Step 32: The Movement
ID: STEP_2_REP16
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 53.3%
Step 33: Setup
ID: STEP_1_REP17
Description:
Stand upright and place both hands on the back of your hip
Time: 55.0%
Step 34: The Movement
ID: STEP_2_REP17
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 56.7%
Step 35: Setup
ID: STEP_1_REP18
Description:
Stand upright and place both hands on the back of your hip
Time: 58.3%
Step 36: The Movement
ID: STEP_2_REP18
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 60.0%
Step 37: Setup
ID: STEP_1_REP19
Description:
Stand upright and place both hands on the back of your hip
Time: 61.7%
Step 38: The Movement
ID: STEP_2_REP19
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 63.3%
Step 39: Setup
ID: STEP_1_REP20
Description:
Stand upright and place both hands on the back of your hip
Time: 65.0%
Step 40: The Movement
ID: STEP_2_REP20
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 66.7%
Step 41: Setup
ID: STEP_1_REP21
Description:
Stand upright and place both hands on the back of your hip
Time: 68.3%
Step 42: The Movement
ID: STEP_2_REP21
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 70.0%
Step 43: Setup
ID: STEP_1_REP22
Description:
Stand upright and place both hands on the back of your hip
Time: 71.7%
Step 44: The Movement
ID: STEP_2_REP22
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 73.3%
Step 45: Setup
ID: STEP_1_REP23
Description:
Stand upright and place both hands on the back of your hip
Time: 75.0%
Step 46: The Movement
ID: STEP_2_REP23
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 76.7%
Step 47: Setup
ID: STEP_1_REP24
Description:
Stand upright and place both hands on the back of your hip
Time: 78.3%
Step 48: The Movement
ID: STEP_2_REP24
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 80.0%
Step 49: Setup
ID: STEP_1_REP25
Description:
Stand upright and place both hands on the back of your hip
Time: 81.7%
Step 50: The Movement
ID: STEP_2_REP25
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 83.3%
Step 51: Setup
ID: STEP_1_REP26
Description:
Stand upright and place both hands on the back of your hip
Time: 85.0%
Step 52: The Movement
ID: STEP_2_REP26
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 86.7%
Step 53: Setup
ID: STEP_1_REP27
Description:
Stand upright and place both hands on the back of your hip
Time: 88.3%
Step 54: The Movement
ID: STEP_2_REP27
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 90.0%
Step 55: Setup
ID: STEP_1_REP28
Description:
Stand upright and place both hands on the back of your hip
Time: 91.7%
Step 56: The Movement
ID: STEP_2_REP28
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 93.3%
Step 57: Setup
ID: STEP_1_REP29
Description:
Stand upright and place both hands on the back of your hip
Time: 95.0%
Step 58: The Movement
ID: STEP_2_REP29
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 96.7%
Step 59: Setup
ID: STEP_1_REP30
Description:
Stand upright and place both hands on the back of your hip
Time: 98.3%
Step 60: The Movement
ID: STEP_2_REP30
Description:
Pull your elbows back while squeezing your shoulder blades together. Hold the tension briefly and repeat.
Time: 100.0%
Basic Information
Exercise ID(s):
ce7f4cc3-4acf-4e66-8262-9fe2db596c57
Total Steps: 60
Config File:
dynamic_thoracic_stretches_back_view.yaml
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Processing Options
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