Downward Facing Dog Spine Mobility
Description
The downward facing dog spine mobility takes a static downward dog and adds gentle spinal movement. The flowing motion mobilizes the entire back while stretching the hamstrings and shoulders.
Muscle Group
Equipment Required
Downward Facing Dog Spine Mobility Instructions
- Start in a high plank with hands under shoulders and body straight.
- Push the hips up and back into a downward facing dog.
- Press the chest toward the thighs and aim heels toward the floor.
- From the dog position, round the spine by tucking the tailbone.
- Then arch the spine and lift the chest toward the floor.
- Continue alternating between rounding and arching the spine.
- Keep the arms strong and the hands grounded.
- Maintain steady breathing through every movement.
Downward Facing Dog Spine Mobility Form & Visual
Downward Facing Dog Spine Mobility Benefits
- Mobilizes the entire spine through flexion and extension.
- Stretches the hamstrings and calves.
- Opens the shoulders and chest.
- Decompresses the lumbar spine.
- Improves overall spinal health.
- No equipment needed.
Downward Facing Dog Spine Mobility Muscles Worked
- Erector spinae
- Hamstrings
- Latissimus dorsi
- Anterior deltoid
Downward Facing Dog Spine Mobility Variations & Alternatives
- Downward Dog
- Cat Cow
- Childs Pose
- Pigeon Pose
