Smart Workout Diary

Spine Stretch

Seated Spine Stretch Forward is a Pilates-style mobility exercise performed by rounding forward through the spine from a tall seated position. It primarily targets the back and trunk, while also stretching the hamstrings and encouraging controlled abdominal engagement. It can support spinal mobility, posture awareness, and flexibility.

Demonstration

Spine Stretch — demonstration 1
Spine Stretch — demonstration 2

Instructions

  1. Sit tall on the floor with your legs extended about hip-width apart, feet flexed, and arms reaching forward at shoulder height.
  2. Lengthen through your spine, keep your shoulders relaxed, and gently draw your lower abdomen inward.
  3. Inhale to prepare, then exhale as you nod your chin slightly and slowly round forward from the upper spine.
  4. Reach your hands forward while keeping the movement smooth; allow your back to curve without forcing your hands toward your feet.
  5. Inhale at your comfortable end range, then exhale and stack your spine upright one section at a time to return to the starting position.
Muscle Group
Back
Other Muscle Groups
Hamstrings
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize spinal length before rounding forward; avoid collapsing your chest at the start.
  2. Keep the movement slow and use the exhale to deepen the abdominal control rather than pulling with the arms.
  3. Stop at a comfortable range of motion. Bend the knees slightly if straight legs cause excessive pulling or make it difficult to sit tall.
Exercise library