Spine Stretch Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
How to: Spine Stretch
- Begin standing or sitting upright with your feet shoulder-width apart.
- Slowly bend forward at the waist while keeping your back straight.
- Reach your hands towards the ground and relax into the stretch.
- Hold the position for 15-30 seconds, feeling the stretch along your back.
Common Mistakes
- Not holding the position long enough for a proper stretch.
- Using momentum rather than a slow, controlled movement.
- Bending the knees instead of keeping them straight.
Modifications
- Perform the stretch seated if standing is uncomfortable.
- Use a towel to support the lower back if needed.
Tips
- Breathe deeply and relax your back muscles during the stretch.
- Try to hold the stretch for at least 15-30 seconds.
Spine Stretch Alternatives
Tags
back
stretching
flexibility
erector spinae
relaxation
beginner