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
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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