Description

The spine stretch exercise helps in improving flexibility and mobility in the spine while also engaging the core muscles.

Starting Position

Sit on the mat with your legs extended in front of you, feet flexed. Sit up tall with a straight spine and arms extended out in front at shoulder height.

Technical Execution

Inhale to prepare, and as you exhale, articulate your spine starting from the base, rounding down one vertebra at a time. Reach your arms forward and aim to stretch the spine as much as possible. Inhale and maintain the stretch, then exhale to stack your spine back up to the starting position.

Range of Motion

The range of motion in this exercise focuses on spinal flexion and extension, improving mobility and flexibility in the spine.

Variations

Variations can include using a prop like a resistance band around the feet for added challenge or performing the exercise on a stability ball.

Common Mistakes

Common mistakes include rounding the back excessively or not maintaining proper alignment throughout the movement.

Practical Advice

Focus on lengthening the spine with each movement and engage the core muscles to support the back.

Additional Notes

This exercise is great for individuals looking to improve their posture and build a stronger core.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

spine

Secondary Muscles