The spine stretch forward is a Pilates-inspired seated stretch where you sit with legs extended, reach forward, and curl your spine sequentially from the head down toward the floor. It improves spinal flexion mobility, stretches the hamstrings and lower back, and teaches controlled spinal articulation.
Muscle Group
Back, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves spinal flexion mobility and articulation
- Stretches the hamstrings and lower back together
- Teaches controlled spinal segmental movement
- Calming and restorative
- Foundational Pilates exercise
- No equipment needed
How to perform
- Sit on the floor with legs extended slightly wider than shoulder-width. Flex your feet (toes pointing up).
- Sit up tall with arms extended forward at shoulder height, palms down.
- Inhale to lengthen your spine. Exhale and begin curling forward from the top of your head.
- Sequentially round your spine, reaching your arms forward between your legs. Imagine curling over a large ball.
- Continue reaching forward until you feel a comfortable stretch through your spine and hamstrings.
- Hold for two to three breaths at the bottom.
- Inhale and restack your spine from the bottom up — tailbone, lower back, mid-back, upper back, head.
- Repeat three to five times.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Lower Back
Primary
Hamstrings
Primary