About this exercise
A seated forward-flexion stretch that lengthens the entire spine, decompresses the vertebrae, and stretches the lower and mid-back as well as the hamstrings. It is a staple movement in Pilates and general mobility routines.
Seated Spine Stretch
Step by step instructions, muscle activation and variants for the Seated Spine Stretch.
EasyLower back
How to Perform
- Sit on the floor with your legs extended straight in front of you, feet hip-width apart and flexed
- Sit tall with a neutral spine and your arms extended forward at shoulder height, parallel to the floor
- Exhale and reach forward, rounding through each vertebra from the top of the spine down
- Continue reaching as far as comfortable, drawing your navel toward your spine
- Hold the stretched position for a moment, feeling the lengthening along the back
- Inhale and slowly stack each vertebra back up to return to the tall seated starting position
- Repeat for the desired number of repetitions or duration
Muscle Activation
Primary
Lower back
Common Mistakes
Common mistakes content is coming soon.
About the Seated Spine Stretch
The Seated Spine 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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