Movement · Back Care Series
Spine Stretch Forward
The Work · Move 5 of 15
Starting position
Sit tall on the sit bones, legs a little wider than the mat, toes flexed, arms reaching forward at shoulder height (bend the knees if the hamstrings are tight).
How to do it
Inhale to lengthen. Exhale to drop the chin and scoop deeply back as you peel the spine forward through the fingertips. Inhale to roll up tall. 5 times.
Keep in mind
Peel your back off an imaginary wall. · Scoop the belly away from the thighs as you reach.
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? →