Spine Stretch Forward
- Beginner
- Pilates
Spine stretch forward sits you tall with your legs extended and feet flexed, inhaling to grow taller, then exhaling as you round forward past your toes. Rounding through each rep stretches the lower back and hamstrings rather than holding a single position. Beginners use it as a warmup, cooldown or recovery flow, for reps.
- Muscles
- Lower back, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Sit tall with legs extended, feet flexed, arms forward.
- Inhale to grow taller.
- Exhale and round forward, reaching past your toes.
- Restack your spine tall and repeat.
Form cues
- Press your heels down as you reach forward.
- Round one vertebra at a time, not all at once.
- Lead with the crown of your head forward.
Common mistakes
- Knees bend as you reach forward. Press your knees flat and heels away.
- The whole spine rounds in one snap. Peel forward one vertebra at a time.
- Shoulders hike up near the ears. Keep your shoulders low and relaxed.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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