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Spine Flexion

Improve mobility! This gentle exercise stretches & strengthens your spine, promoting flexibility and relieving back tension.

The Spine Flexion mainly works the lower back and core. No equipment needed: it uses just your bodyweight.

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Spine Flexion Muscles Worked

Primary

Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

Secondary

Deep Core (transverse abdominis); Obliques

Spine Flexion Variations and Alternatives

How to do the Spine Flexion

Exercise Instructions: Spine

Positioning:

  1. Stand upright with your feet shoulder-width apart.

  2. Keep your arms relaxed by your sides and your head aligned with your spine.

  3. Engage your core muscles slightly for stability.

Movement:

  1. Slowly begin to flex your spine by bending forward at your hips. Make sure to keep your knees slightly bent.

  2. Let your arms hang down towards the floor as you lower your upper body. Try not to round your back excessively; keep a natural curve.

  3. Hold the position for a few seconds, feeling the stretch in your lower back.

  4. Gradually return to the starting position by straightening your hips and rising back up. Focus on stacking your vertebrae back into alignment one at a time.

  5. Repeat the movement for 5 to 10 repetitions, maintaining a steady, controlled motion.

Tips for Beginners:

  • Move slowly and listen to your body; don’t push into pain.

  • Ensure that your back remains straight and avoid over-exaggerating the curve.

  • Breathe deeply throughout the exercise to help release tension.

Spine Flexion FAQs

What muscles does the Spine Flexion work?

The Spine Flexion mainly works the lower back and core. The main muscles are the erector spinae and rectus abdominis.

What equipment do you need for the Spine Flexion?

None. The Spine Flexion is a bodyweight exercise, so you can do it anywhere.

What are some Spine Flexion variations and alternatives?

Similar exercises include the Body Extension, Seated Lumbar Spine Extension, Seated Thoracic Spine Flexion and Spine Back-Bend Stretch.

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