Body Extension
Improve flexibility! This gentle stretch extends your spine and opens your chest. Hold, breathe, and feel the release.
The Body Extension mainly works the core and lower back. No equipment needed: it uses just your bodyweight.
Body Extension Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Obliques; Deep Core (transverse abdominis)
Body Extension Variations and Alternatives
How to do the Body Extension
Body Extension
1. Starting Position:
Begin by kneeling on a flat surface or a yoga mat. Your knees should be hip-width apart and your feet relaxed, resting flat on the ground behind you.
Posture:
Sit back on your heels and ensure that your spine is upright. Keep your shoulders relaxed and rolled back.
Hand Position:
Place your hands together at your chest or cross your arms in front of you for stability.
Movement:
Inhale deeply. As you exhale, slowly lean back while arching your lower back. Lift your chest towards the sky and tilt your head back, looking upwards.
Ensure that your hips remain stable and do not move forward. Your body should form a gentle curve from your knees to your head.
Hold the Position:
Hold this position for 15-30 seconds, breathing steadily and deeply. Focus on relaxing your body while maintaining the arch in your back.
Returning to Start:
To return, engage your core and slowly press your torso back to the upright position, using your hands for support if necessary.
Repetitions:
Repeat this movement 2-3 times, resting for a few seconds between each repetition.
Tips:
If you feel any discomfort in your back or knees, stop the exercise and consider adjusting your position or skipping it entirely.
Always keep your movements slow and controlled to prevent any strain or injury.
Body Extension FAQs
What muscles does the Body Extension work?
The Body Extension mainly works the core and lower back. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Body Extension?
None. The Body Extension is a bodyweight exercise, so you can do it anywhere.
What are some Body Extension variations and alternatives?
Similar exercises include the Bent-Over Back Scapular Extension Adduction, Shift Back Child Pose, Exercise Ball Back Extension with Behind-Head Hand and Lying Arm Overhead Extension.
Training calculators
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