Movement · The Original 10
Spine Stretch Forward
The short answer
Decompresses the vertebrae and stretches the deep back. Sit tall, legs extended a little apart; peel the spine forward and reach between the feet while hollowing the belly.
8–10 reps
Breath, Inhale to sit as tall as possible · Exhale to round forward and reach
How to do it
Sit tall, legs extended a little apart; peel the spine forward and reach between the feet while hollowing the belly.
Breath: inhale to sit as tall as possible; exhale to scoop the abs and peel forward.
Be mindful
- If you can’t sit directly on the base of the pelvis with the legs extended, bend the knees to find proper placement.
- Knees stay parallel at all times.
- Send energy through the heels.
Modification
Sit on a folded towel, or soften the knees, to sit tall with the legs long.
Move 7 of 10