Spine Stretch

Sit on the floor with your legs extended, toes pointed up, and your spine tall with your pelvis upright. Reach your arms straight forward at shoulder height and start by lengthening your spine as much as comfortably possible.

Hinge from your pelvis and slowly round your back from the upper spine down, letting your hands reach toward your feet. Do not fold all at once; move as if each segment rounds in sequence from your neck to your back and lower back.

Pause briefly at your deepest rounded position, then rebuild your posture from the pelvis, extending your spine one segment at a time from the bottom up. Return through your lower back, back, and neck until you naturally reach the starting position.

Focus on the erector spinae lengthening along your entire back. You may also feel a pull in your hamstrings; it is fine to bend your knees slightly, so prioritize the sensation in your back.

Folding your lower back all at once concentrates stress in one spot instead of moving each spinal segment. Forcing straight knees and using momentum increases hamstring tension before back mobility; if you feel pain, bend your knees slightly.

Exhale slowly as you fold to narrow the space between your ribs, then inhale through your nose as you rise. Moving segment by segment with your breath helps you handle your entire spine more smoothly.

Instead of moving quickly back and forth, take at least 5 seconds in each direction to improve mobility segment by segment. Adding it as a finishing stretch on stiff-back days can help release tension built up throughout the day.