Body Extension
Description
The body extension is a full-body standing stretch where you reach both arms straight overhead and arch backward, extending through your entire spine. It opens the front of the body, decompresses the spine, and is excellent for counteracting the rounded posture caused by prolonged sitting.
Muscle Group
Equipment Required
Body Extension Instructions
- Stand tall with feet hip-width apart.
- Reach both arms straight up overhead, palms facing forward or each other.
- Engage your core gently. Squeeze your glutes for low-back support.
- Lift your chest tall and slowly arch your upper back, reaching your hands back behind you.
- Look up gently if comfortable. Keep your neck long.
- Lengthen through the entire spine.
- Hold for 5 to 15 seconds at the deepest point.
- Slowly return to upright. Repeat 3 to 5 times.
Body Extension Form & Visual
Body Extension Benefits
- Opens the entire front of the body
- Decompresses the spine
- Counteracts hunched posture from sitting
- Stretches the abs, hip flexors, and chest
- No equipment needed
- Quick and accessible
Body Extension Muscles Worked
- Erector spinae (engaged)
- Rectus abdominis (stretched)
- Pectoralis major (stretched)
- Hip flexors (stretched)
- Anterior deltoid
- Latissimus dorsi (engaged)
Body Extension Variations & Alternatives
- Spine Backbend Stretch
- Shoulder Backbend Stretch
- Camel Pose
- Standing Side Bend
- Crescent Moon Pose
