Target Muscle

    Lower Back

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Mobility

    BackBody Weight

    Spine Stretch

    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. 1

      Sit on the ground with your legs extended in front of you.

    2. 2

      Place your hands on the ground behind you, fingers pointing towards your body.

    3. 3

      Engage your core and slowly lean back, keeping your back straight.

    4. 4

      Continue leaning back until you feel a stretch in your spine.

    5. 5

      Hold the stretch for a few seconds, then slowly return to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lower Back Exercises

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