Spine Stretch

Equipment:

Mat

Prop:

None

Difficulty (1-5):

1

Repetitions:

5-8

Main Body Position:

Sitting

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with outstretched straight legs
  • Feet slightly wider than hip-width
  • Lengthen spine as much as possible
  • Flex feet

Cues 💡

  • Lift arms to beside ears
  • Draw abdomen in
  • Lift rib cage as spine flexes
  • Bring forehead toward floor between knees
  • Crown of head and tip of tailbone simultaneously reach forward
  • Push down sit bones into mat
  • Maintain relaxed, unshrugged shoulders

Breathing 🫁

  • Inhale (nose) to lift arms up
  • Exhale (mouth) to flex spine

Modifications 🔧

  • Bend knees
  • Sit on something (yoga block, bolster, etc)