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Spine Stretch
Sit tall on the floor with your legs extended and arms reaching forward at shoulder height. Exhale as you slowly bend forward from your hips, rounding your back and reaching toward your toes to stretch your spine. Keep your movements controlled and focus on lengthening through your back.
- Target muscles
- Lower back, Upper back
- Also works
- Hamstrings, Abs
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Spine Stretch: how to do it
- Sit on the floor with your legs extended straight in front of you, keeping them slightly apart. Ensure your back is straight and your arms are extended forward at shoulder height, parallel to the floor.
- Inhale deeply to prepare for the movement.
- As you exhale, slowly bend forward from your hips, reaching your arms toward your toes. Keep your back rounded and focus on stretching your spine.
- Hold the stretch for a few seconds, feeling the elongation in your back and hamstrings.
- Inhale as you slowly return to the starting position, keeping your movements controlled.
- Repeat the movement for the desired number of repetitions or duration.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is rounding the shoulders excessively instead of lengthening the spine through the crown of the head. Avoid bouncing forward or locking your knees—move slowly, keep your core engaged, and maintain a smooth breathing pattern.
Alternatives
More Lower back exercises
Questions about Spine Stretch
What muscles does the Spine Stretch exercise work?
The Spine Stretch primarily targets the lower back and upper back muscles, helping improve flexibility and posture. It also engages your hamstrings and abdominal muscles as secondary movers, promoting overall core stability.
Do I need any equipment to perform the Spine Stretch?
No equipment is required for the Spine Stretch—it's a bodyweight exercise you can do anywhere. A yoga mat can make the movement more comfortable, but you can perform it on any flat surface.
Is the Spine Stretch suitable for beginners?
Yes, the Spine Stretch is beginner-friendly when performed with proper form and controlled movements. Beginners should avoid pushing too far forward and focus on gradually increasing flexibility over time.
What are common mistakes to avoid when doing the Spine Stretch?
A common mistake is rounding the shoulders excessively instead of lengthening the spine through the crown of the head. Avoid bouncing forward or locking your knees—move slowly, keep your core engaged, and maintain a smooth breathing pattern.
How long should I hold the Spine Stretch position?
A typical hold is 15–30 seconds per repetition, repeating 2–4 times, depending on your flexibility level. Focus on deep breathing throughout each stretch to maximize relaxation and muscle release.
Are there variations or modifications for the Spine Stretch?
Yes, you can bend your knees slightly if you have tight hamstrings or perform the stretch seated on a cushion to reduce strain on your lower back. Advanced practitioners may add a twist at the end of the stretch for increased spinal mobility.
What are the benefits of doing the Spine Stretch regularly?
Regular practice improves spinal mobility, posture, and flexibility in the hamstrings and back. It also promotes better blood flow, reduces tension in the upper and lower back, and supports healthy core engagement.