Seal Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Obliques, Rectus Abdominis
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Seal Stretch
How to: Seal
- Lie on your stomach with your legs extended and feet hip-width apart.
- Place your hands under your shoulders and press into the ground to lift your chest.
- Bend your elbows and rest them on the ground alongside your body.
- Keep your hips and legs flat on the floor.
- Hold the position for 15-30 seconds, breathing deeply.
Common Mistakes
- Arching the back excessively during the stretch.
- Holding the stretch for too long without relaxing.
- Using muscle strength instead of gentle tension to hold the position.
Modifications
- Perform the stretch seated if it is difficult to do on the ground.
- Use a yoga block for support if necessary.
Tips
- Keep your back straight during the stretch to avoid injury.
- Do not force the stretch; go as far as your body comfortably allows.
- Breathe deeply while holding the stretch to enhance relaxation.
Seal Alternatives
Tags
waist
stretching
beginner
mobility
back
flexibility