Spine Backbend Stretch

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended straight behind you.
2. Place your palms flat on the floor directly under your shoulders, keeping your elbows tucked close to your ribs.
3. Rest the tops of your feet on the floor with your toes pointed.

How to do it

1. Inhale as you press through your palms to gently lift your chest off the floor, keeping your hips and pelvis grounded.
2. Exhale as you lengthen your spine, looking slightly forward or upward without overextending the neck.
3. Hold the peak stretch for 20-30 seconds while maintaining deep, controlled diaphragmatic breathing.
4. Slowly lower your torso back to the starting position on a controlled exhale.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Engage your glutes slightly to stabilize the pelvis and protect the lower back.
• Distribute the curve evenly through the entire spine rather than hinging only at the lower back.
• Keep a slight bend in the elbows if you feel any pinching in the lumbar spine.

Pro tips

• Focus on pulling your chest forward through your arms to maximize the stretch in the rectus abdominis.
• Imagine lengthening your spine from the crown of your head to create space between the vertebrae during the extension.

Make it harder

• Walk your hands 1-2 inches closer to your hips to increase the degree of spinal extension.
• Transition into an Upward Facing Dog by pressing into the tops of your feet to lift your thighs and knees off the floor.

Frequently asked

What muscles does the spine backbend stretch work?

The spine backbend stretch primarily targets the abs and erector spinae, and also works the obliques as secondary muscles.

What equipment do you need for the spine backbend stretch?

The spine backbend stretch requires no equipment — just your body weight.

Is the spine backbend stretch good for beginners?

Yes. The spine backbend stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Bird DogBeginner · abs, erector spinae, hamstrings, and trapezius
• Cat StretchBeginner · abs, erector spinae, and obliques
• Child To Cobra PoseBeginner · abs, erector spinae, and pectorals
• Kettlebell Hang CleanAdvanced · abs, erector spinae, glutes, hamstrings, and quadriceps