{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Elevated prayer stretch",
      "kind": "common"
    },
    {
      "text": "Bench thoracic spine stretch",
      "kind": "common"
    },
    {
      "text": "Kneeling lat stretch on bench",
      "kind": "common"
    },
    {
      "text": "Child's pose on bench",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "stretched"
      },
      {
        "muscle": "triceps-long-head",
        "role": "stretched"
      },
      {
        "muscle": "teres-major",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "mobility-drill"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "bench",
        "plyo-box",
        "chair"
      ]
    ]
  },
  "external_ids": {
    "wger": "1027"
  },
  "id": "oec:bench-prayer-stretch",
  "instructions": {
    "setup": [
      "Kneel on the floor facing a flat bench, placing a mat under your knees if needed for comfort.",
      "Place your elbows shoulder-width apart on the edge of the bench with your palms pressed together in a prayer position.",
      "Sit your hips back toward your heels so your torso is angled forward."
    ],
    "steps": [
      "Exhale and gently sink your chest toward the floor between your shoulders.",
      "Bend your elbows deeper to bring your hands back toward the nape of your neck.",
      "Maintain a slight abdominal brace to avoid excessive arching in your lower back.",
      "Hold the stretch at the point of mild tension for the desired duration before releasing."
    ],
    "breathing": "Breathe deeply and rhythmically through your nose, using each exhalation to sink slightly deeper into thoracic extension.",
    "cues": [
      "Chest toward the floor",
      "Thumbs to the nape of the neck",
      "Keep your ribs pulled in"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine instead of extending the mid-back.",
        "correction": "Brace the abdominals and tuck the pelvis slightly to isolate movement to the thoracic spine and shoulders."
      },
      {
        "fault": "Elbows flaring excessively wide on the bench.",
        "correction": "Keep the elbows kept approximately shoulder-width apart to maximize the stretch through the lats and triceps."
      }
    ],
    "safety": {
      "precautions": [
        "Ease into shoulder flexion gradually if you have an active shoulder impingement or pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Bench Prayer Stretch",
  "previous_ids": [
    "oec:elevated-prayer-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Elevated prayer stretch",
        "url": "https://wger.de/en/exercise/1027/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tinman"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "kneeling",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A kneeling mobility stretch performed with elbows elevated on a bench to increase shoulder flexion, thoracic extension, and lat flexibility."
}