Spinal Stretch
A movement designed to elongate and decompress the spine, improving flexibility and relieving tension.
Instructions
- Begin by sitting on the mat with legs extended in front of you.
- Inhale deeply as you lengthen your spine upward, reaching through the crown of your head.
- On your exhale, hinge at the hips and extend your torso over your legs, keeping the spine long.
- Breathe deeply as you hold the stretch, feeling the spine elongate with each breath.
- Return to the starting position slowly by rolling the spine up from the base.
Common Mistakes to Avoid
- Rounding the back instead of hinging at the hips which can strain the spine.
- Holding the breath instead of breathing deeply throughout the stretch.
- Overstretching and forcing the head down, potentially causing neck strain.
Additional Information
| General | |
| Difficulty | beginner |
| Force | static |
| Mechanic | isolation |
| Equipment | |
| Muscle | lower back |