How to do Spine Stretch Forward

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Difficulty: Easy

Impact Level: Low

Target Body Parts: upper back, lower back, glutes, hamstrings


Start by sitting upright with your legs out in front of you, feet are flexed and slightly wider than shoulder width apart. Rest your hands on the front of your legs with your palms facing down, make sure the shoulders are relaxed and down away from the ears.

Breathe in to prepare to move, as you exhale draw you navel back towards your spine and roll your upper back forward. Keep the shoulders relaxed and reach towards the feet through the crown of your head so you are stretching through the spine rather than through the arms.

Breathe in as you re-stack your vertebrae, initiating the movement from your center. Your pelvis should remain still throughout with the weight even through the sitting bones.

How to make Spine Stretch Forward easier

A common problem is tight hamstrings which make the start position difficult to attain. Sitting on a block will make this more comfortable.

How to make Spine Stretch Forward more challenging

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