Ceiling Look Stretch

Muscles worked

Setup

1. Lie face down on a mat with your legs extended straight behind you and the tops of your feet flat on the floor.
2. Place your hands flat on the ground directly under your shoulders with your elbows tucked close to your ribs.
3. Engage your glutes and press your pelvis firmly into the floor to stabilize your lower back.

How to do it

1. Inhale as you press through your palms to slowly lift your chest off the floor while keeping your hips grounded.
2. Exhale as you gently tilt your head back to look toward the ceiling, feeling the stretch through your throat and abdominals.
3. Hold the peak position for 20-30 seconds, maintaining deep, rhythmic breaths.
4. Slowly lower your torso back to the starting position with control on an inhalation.

Form checklist

• Keep shoulders pulled down and away from your ears to avoid shrugging.
• Maintain active glutes throughout the movement to protect the lumbar spine.
• Distribute the extension throughout the entire spine rather than hinging only at the lower back.
• Keep a slight bend in the elbows if you feel any pinching or discomfort in your back.

Pro tips

• Focus on 'lengthening' your spine forward and up rather than just pushing straight up to maximize the stretch in the upper abdominals.
• Imagine pulling your chest through your upper arms to deepen the thoracic extension and engage the mid-back.

Make it harder

• Lift your knees and thighs off the floor to transition into an Upward Dog variation, increasing tension in the quadriceps and hip flexors.
• Walk your hands 1-2 inches closer to your hips to increase the vertical angle and intensity of the spinal extension.

Frequently asked

What muscles does the ceiling look stretch work?

The ceiling look stretch primarily targets the abs and obliques, and also works the erector spinae, glutes, and hamstrings as secondary muscles.

What equipment do you need for the ceiling look stretch?

The ceiling look stretch requires no equipment — just your body weight.

Is the ceiling look stretch good for beginners?

The ceiling look stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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