Spine Stretch

Spine Stretch


The Spine Stretch exercise is a Pilates move that involves sitting with legs extended and reaching forward to stretch the spine. It helps to improve flexibility and posture while also targeting the core muscles.

Muscle Group

Equipment Required

Spine Stretch Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place your hands on your thighs, palms facing down.
  3. Take a deep breath in and lengthen your spine, sitting up tall.
  4. As you exhale, begin to round your spine, starting from your tailbone and moving up towards your head.
  5. Allow your chin to tuck towards your chest as you round your spine.
  6. Hold the stretch for a few seconds, feeling the stretch in your spine and back muscles.
  7. Inhale and slowly return to the starting position, sitting up tall with a straight spine.
  8. Repeat the stretch for several repetitions, focusing on the movement of your spine and breathing deeply.

Spine Stretch Form & Visual

Spine Stretch

Spine Stretch Benefits

  • Improves flexibility and mobility of the spine
  • Relieves tension and stiffness in the neck, shoulders, and upper back
  • Stretches the muscles of the lower back and hips
  • Increases circulation to the spine and surrounding muscles
  • Helps to improve posture and alignment
  • Can be done anywhere, anytime, without any equipment

Spine Stretch Muscles Worked

  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Hamstrings
  • Quadriceps

Spine Stretch Variations & Alternatives

  • Spine Stretch with arms overhead
  • Spine Stretch with arms reaching forward
  • Seated Spine Stretch with legs in a diamond shape
  • Seated Spine Stretch with legs extended
  • Standing Spine Stretch with hands on hips
  • Standing Spine Stretch with arms reaching up