Spine Stretch Forward

Muscles worked

Setup

1. Sit tall on your sit bones with your legs extended straight in front of you, opened slightly wider than shoulder-width apart.
2. Flex your feet firmly, pulling your toes toward your shins to engage the calves and hamstrings.
3. Extend your arms forward at shoulder height, palms facing down, and reach through your crown to lengthen the spine.

How to do it

1. Inhale deeply to grow taller; as you exhale, tuck your chin and begin 'peeling' your spine forward one vertebra at a time.
2. Imagine reaching over a large beach ball, pulling your navel back toward your spine as your hands reach forward toward your toes.
3. Inhale at the furthest point of the stretch, focusing on breathing into the back of your ribcage.
4. Exhale and slowly stack your spine back up from the tailbone to the head, returning to a perfectly upright position.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the entire movement.
• Ensure the movement is a spinal articulation (rounding), not a flat-back hinge at the hips.
• Keep your heels glued to the floor and legs active to maintain stability.
• Maintain a deep abdominal scoop, pulling the belly button toward the spine to support the lower back.

Pro tips

• Focus on the 'opposition' cue: reach your fingertips forward while simultaneously pulling your abdominal wall backward to maximize the stretch in the lumbar spine.
• Visualize your spine as a piece of tape being peeled off a wall and then pressed back onto it one inch at a time.

Make it harder

• Perform the exercise with your back against a wall to provide tactile feedback on your spinal articulation.
• Hold a light yoga block or medicine ball between your hands to increase the challenge on the upper back and core stabilizers.

Frequently asked

What muscles does the spine stretch forward work?

The spine stretch forward primarily targets the abs, hamstrings, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the spine stretch forward?

The spine stretch forward requires no equipment — just your body weight.

Is the spine stretch forward good for beginners?

Yes. The spine stretch forward is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Back Kick Heel TouchesBeginner · abs, calves, hamstrings, and obliques
• Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques
• Balance BoardIntermediate · abs, glutes, hamstrings, obliques, and quadriceps