Spinal Stretch

What is Spinal Stretch? Spinal stretch is a stretching exercise that helps improve flexibility and mobility in the spine. It involves gently elongating the spine to relieve tension and tightness in the back muscles.

Tutorial

1. Sit on the floor with your legs extended in front of you.
2. Reach your arms overhead and interlace your fingers.
3. Inhale as you lengthen your spine, reaching through your fingertips.
4. Exhale as you slowly fold forward from the hips, keeping your back straight.
5. Hold the stretch for 20-30 seconds while breathing deeply.
6. Slowly release the stretch and return to the starting position.

Common Mistakes

• Rounding the back instead of keeping it straight during the stretch.

• Holding your breath instead of breathing deeply and continuously. - Overstretching by forcing the movement, which can lead to injury.

• Not maintaining proper alignment, such as hunching the shoulders or tucking the chin.

Tips for Better Results

• Focus on lengthening the spine with each inhale.

• Engage your core muscles to support your back during the stretch. - Relax your neck and shoulders to allow for a deeper stretch in the spine.

• Listen to your body and only go as far as is comfortable for you.

Muscles Worked

• Spinal erectors - Latissimus dorsi - Hamstrings - Gluteal muscles - Core muscles