Spine Back-Bend Stretch
Improve flexibility and posture! This gentle backbend stretches your spine, chest, and shoulders. Hold for 15-30 seconds.
Muscle Groups
Primary
Secondary
Instructions
1. Stand straight with your feet shoulder-width apart and your arms by your sides.
2. Slowly raise your arms overhead, and as you do this, gently arch your back by pushing your hips forward and bending backwards.
3. Clasp your hands together or interlace your fingers, if comfortable.
4. Press your palms upward toward the ceiling to maximize the stretch.
5. Hold the stretch for 15 to 30 seconds, breathing deeply and evenly as you maintain the arch.
6. Maintain control throughout the stretch and avoid jerking or bouncing to prevent injury.
7. Slowly return to the starting position by unarching your back and bringing your arms back down to your sides.
8. Repeat the stretch if desired, but be mindful of your body’s limits.
Make sure to warm up before performing this stretch and to go only as far as your current flexibility allows. Do not force the stretch, as doing so can cause injury.