The Work · Move 6 of 7 · 3–4
Why this one
A lengthening counter to the curls — it stretches the whole back of the body and teaches you to articulate the spine forward with control.
How to do it
Sit tall with your legs extended wide and arms reaching forward. Exhale and roll forward one vertebra at a time, reaching past your toes, then stack back up to tall.
Keep in mind
Grow taller before you fold — lengthen up and over, not just down.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →