How to do the diver stretch

Instructions for diver:

Sitting down in a chair, lock your hands and stretch your arms out in front of your body.
Spread your shoulder blades, tuck your head forward, and round your back.

What does diver help with?

Flexibility

What areas does diver exercise?

Upper Back, Lower Back, Neck, Shoulders, Spine

How is diver performed?

Sitting

When should you avoid diver?

Vertigo, Dizziness

Other stretches to explore:

Reverse Plank Leg Lift
Strength

Reverse Plank Leg Lift

Start sitting on the floor with your legs extended...

Good For:
Quadriceps
Lower Back
Glutes
Hamstrings
Abdomen
Shoulders
Hips
Front Split
Flexibility

Front Split

Start from a kneeling position with an upright tor...

Good For:
Hamstrings
Hips
Quadriceps
Groin
Calves
Glutes
Plow
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Plow

Starting flat on your back with your arms at your ...

Good For:
Upper Back
Lower Back
Neck
Shoulders
Hamstrings
Calves
Spine
Glutes
Side Lunge
Flexibility

Side Lunge

Standing with a wide stance, squat down to your ri...

Good For:
Groin
Hips
Hamstrings
Calves
Figure Four Twist
Flexibility

Figure Four Twist

Start by lying on your back with knees bent and fe...

Good For:
IT Band
Hips
Glutes
Lower Back
Spine
One Arm Hug
Flexibility

One Arm Hug

Standing with your feet hip-width apart, use your ...

Good For:
Shoulders
Triceps
Lats
Side Bend
Flexibility

Side Bend

Sitting with your back straight and one hand on yo...

Good For:
Neck
Shoulders
Spine
Lower Back
Obliques
Lats
Scapula Stretch
Flexibility

Scapula Stretch

From a standing or seated position, keep your head...

Good For:
Neck
Upper Back
Spine
Shoulders
Hand Plank
Strength

Hand Plank

Start on the floor in a push up position. Ground y...

Good For:
Abdomen
Obliques
Upper Back
Glutes
Shoulders
Chest
Triceps
Lower Back
Shoulder Cross
Flexibility

Shoulder Cross

Start lying on your stomach with your arms in fron...

Good For:
Shoulders
Upper Back
Triceps

Discover Workouts that include diver:

Posture Reset

Posture Reset

Improve your posture with seated stretches designed to correct habitual posture problems by increasing flexibility in the shoulders, back, and neck.

4 mins