Spine Backbend Stretch

Spine Backbend Stretch


This exercise involves bending the spine backwards to stretch the muscles in the back. It can be done in various positions, such as standing, sitting, or lying down. It helps improve flexibility and posture.

Muscle Group

Equipment Required

Spine Backbend Stretch Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your hands on the ground beside your ears with your fingers pointing towards your shoulders.
  3. Press into your hands and lift your head, shoulders, and chest off the ground.
  4. Keep your elbows close to your body and engage your core to lift your hips off the ground as well.
  5. Hold the pose for a few breaths, then slowly lower back down to the starting position.
  6. Repeat for several repetitions, focusing on keeping your movements slow and controlled.

Spine Backbend Stretch Form & Visual

Spine Backbend Stretch

Spine Backbend Stretch Benefits

  • Improves posture by stretching the spine and opening up the chest
  • Increases flexibility in the spine and surrounding muscles
  • Relieves tension and pain in the back and neck
  • Stimulates the nervous system and improves circulation
  • Can help alleviate symptoms of depression and anxiety

Spine Backbend Stretch Muscles Worked

  • Erector Spinae
  • Quadratus Lumborum
  • Abdominals
  • Glutes
  • Hamstrings

Spine Backbend Stretch Variations & Alternatives