Backward Abdominal Stretch
Learn how to perform Backward Abdominal Stretch, a Core exercise, with setup, breathing and common mistakes.
Backward Abdominal Stretch · Preview
Setup
Kneel with your torso upright and the tops of your feet resting comfortably on the floor. Keep your hands by your sides, ready to reach back toward your heels or ankles.
Start phase
Open your chest and slowly lean your torso back to lengthen the front of your abdomen. Move as if you are gently lengthening from your ribs to your belly, rather than sharply bending your lower back.
End phase
Pause briefly at a comfortable stretch, then slowly return to the starting position. Do not bounce; use your core to bring your torso upright and control the speed.
Target muscles
Focus on the front of your abdomen lengthening above and below your navel. Lean back only to a comfortable stretch, not a pulling pain.
Common mistakes
Throwing your head back or sharply bending your lower back can strain your neck and back. Move slowly and stop within a comfortable range where your abdomen stretches.
Breathing
Slowly exhale as you lean back and inhale as you return to the starting position. Relaxing with the exhale can help your abdomen stretch more comfortably.
Coach tip
If leaning back feels uncertain, support your heels or lower back with your hands for stability. This is also a great gentle way to release your abdomen before or after a workout.
