The spine backbend stretch is a standing spinal extension where you place your hands on your lower back and gently arch backward, extending through the entire spine. It opens the front of the body, counteracts the rounded posture caused by sitting, and improves spinal extension mobility.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves spinal extension mobility
- Opens the entire front body
- Counteracts sitting posture
- Decompresses the spine
- Quick and accessible
- No equipment needed
How to perform
- Stand tall with feet hip-width apart.
- Place both hands on your lower back with fingers pointing down for support.
- Brace your core gently. Squeeze your glutes.
- Lift your chest and slowly arch backward, extending through your entire spine.
- Use your hands to support your lower back as you bend.
- Look up if comfortable, but keep your neck long.
- Hold for 5 to 15 seconds. Breathe deeply.
- Slowly return to upright. Repeat 2 to 5 times.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary
Lower Back
Primary