Spine Stretch Forward
Beginner (3/10)Mat
Position: SeatedEnergy: 3/10~60s
Cueing
Inhale to grow tall, exhale to peel spine forward as if over a beach ball.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesTransverse AbdominisErector Spinae
Regressions
Sit on a block or folder to elevate hips; bend knees slightly if hamstrings are tight.
Progressions
Reach further forward while pulling abdominals back; flex feet more strongly.
Common Errors
Collapsing at the waist; shoulders shrugging; locking knees.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
