About this exercise
A floor-based spine extension stretch that opens the chest, decompresses the lower back, and lengthens the hip flexors. Performing it regularly can counter the effects of prolonged sitting and improve overall spinal mobility.
Spine Backbend Stretch
Step by step instructions, muscle activation and variants for the Spine Backbend Stretch.
EasyLower back
How to Perform
- Lie face down on the floor with your hands placed flat beneath your shoulders
- Press through your palms and slowly lift your chest off the ground, straightening your arms as tolerated
- Allow your lower back to arch gently, keeping your hips and legs relaxed on the floor
- Hold the top position, breathing deeply into your chest and abdomen
- Slowly lower back down to the starting position and repeat
Muscle Activation
Primary
Lower back
Common Mistakes
Common mistakes content is coming soon.
About the Spine Backbend Stretch
The Spine Backbend Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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