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.
Hold 30–45 sec each side
Breath — Slow, relaxed breathing
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? →