The spine stretch is a bodyweight exercise that focuses on stretching and mobilizing the spine. It also provides a gentle stretch to the hamstrings and glutes. This movement is performed seated and emphasizes spinal flexibility and posture.
Also Works
HamstringsGlutes
How to Perform
1
Sit on the ground with your legs extended in front of you.
2
Place your hands on the ground behind you, fingers pointing towards your body.
3
Engage your core and slowly lean back, keeping your back straight.
4
Continue leaning back until you feel a stretch in your spine.
5
Hold the stretch for a few seconds, then slowly return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Sit on a folded towel or yoga block if your hamstrings are tight, which will help you maintain a tall spine.
•Initiate the stretch by rounding forward from the upper back, vertebra by vertebra, like peeling your spine off an imaginary wall.
•Reach your arms forward as you round to increase the stretch along the entire posterior chain.
Common Mistakes
•Collapsing forward from the hips instead of sequentially rounding through the spine.
•Bouncing at the bottom of the stretch instead of holding a steady, sustained position.
•Locking the knees and pulling on the hamstrings instead of focusing on spinal flexion.