The body extension is a full-body standing stretch where you reach both arms straight overhead and arch backward, extending through your entire spine. It opens the front of the body, decompresses the spine, and is excellent for counteracting the rounded posture caused by prolonged sitting.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the entire front of the body
- Decompresses the spine
- Counteracts hunched posture from sitting
- Stretches the abs, hip flexors, and chest
- No equipment needed
- Quick and accessible
How to perform
- Stand tall with feet hip-width apart.
- Reach both arms straight up overhead, palms facing forward or each other.
- Engage your core gently. Squeeze your glutes for low-back support.
- Lift your chest tall and slowly arch your upper back, reaching your hands back behind you.
- Look up gently if comfortable. Keep your neck long.
- Lengthen through the entire spine.
- Hold for 5 to 15 seconds at the deepest point.
- Slowly return to upright. Repeat 3 to 5 times.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Anterior Deltoid
Primary
Back
Primary
Chest
Primary