Spine Back-Bend Stretch
Improve flexibility and posture! This gentle backbend stretches your spine, chest, and shoulders. Hold for 15-30 seconds.
The Spine Back-Bend Stretch mainly works the core and lower back. No equipment needed: it uses just your bodyweight.
Spine Back-Bend Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Deep Core (transverse abdominis); Obliques
Spine Back-Bend Stretch Variations and Alternatives
How to do the Spine Back-Bend Stretch
Stand straight with your feet shoulder-width apart and your arms by your sides.
Slowly raise your arms overhead, and as you do this, gently arch your back by pushing your hips forward and bending backwards.
Clasp your hands together or interlace your fingers, if comfortable.
Press your palms upward toward the ceiling to maximize the stretch.
Hold the stretch for 15 to 30 seconds, breathing deeply and evenly as you maintain the arch.
Maintain control throughout the stretch and avoid jerking or bouncing to prevent injury.
Slowly return to the starting position by unarching your back and bringing your arms back down to your sides.
Repeat the stretch if desired, but be mindful of your body’s limits.
Make sure to warm up before performing this stretch and to go only as far as your current flexibility allows. Do not force the stretch, as doing so can cause injury.
Spine Back-Bend Stretch FAQs
What muscles does the Spine Back-Bend Stretch work?
The Spine Back-Bend Stretch mainly works the core and lower back. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Spine Back-Bend Stretch?
None. The Spine Back-Bend Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Spine Back-Bend Stretch variations and alternatives?
Similar exercises include the Armless Prayer Stretch, Bench Back-Bend Stretch, Backward Abdominal Stretch and Basic Toe-Tap.
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