BEGINNER
The Spine Stretch is another exercise involving the forward curling of the back. The spine stretch increases flexibility, helping you prevent injuries and gain better posture.
Sit up tall, your legs straight and separated slightly more than one hip-width apart. Inhale, sitting up as tall as you can from the base of your spine.
Flex your feet and reach through your heels with your hands, engaging your leg muscles. Arms should be outstretched and parallel to the floor, palms facing downward.
Exhale, rounding your back into a C curve by pulling in your ribs and stomach. Roll your head downward, stretching your neck.
Exhale, rolling back up from the base of the spine to the top. Sit up tall in the starting position. Repeat three times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Sitting high on your sit bones.
• Articulating one vertebra at a time as you stretch forward and roll back up.
BEST FOR
• gluteus maximus
• gluteus medius
• biceps femoris
• semitendinosus
• latissimus dorsi
• obliquus internus
QUICK GUIDE
TARGET
• Hip and hamstring flexibility
BENEFITS
• A great stretch for the entire spine, especially the neck and upper back
NOT ADVISABLE IF YOU HAVE
• Stress on the lower back. For very tight hamstrings, use a folded towel to sit on during the exercise.