Movement · Back Care Series
Reach (Opposition Stretch for Balance & Strength)
The Work · Move 13 of 15
Starting position
Come to hands and knees, wrists under shoulders, knees under hips, spine long and neutral.
How to do it
Reach the right arm forward and the left leg straight back until both are level with the spine — one long line from fingertips to heel. Hold 3–5 breaths with a steady center, then switch sides. 5 per side.
Keep in mind
Reach in two directions at once — long, not high. · Keep the hips square and the belly gently lifted so the low back stays quiet.
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? →