PlanWorkouts

Exercise 1363 · REF JbC2iaV

Spine Stretch exercise animation

Spine Stretch

Category
Back
Equipment
Body Weight
Target
Spine

A basic seated or standing forward fold that lengthens the spine, useful as a reset after loaded spinal work like squats or deadlifts where the discs have been under compression for a while. It's not meant to build anything — just decompress and loosen up. Move into it slowly and breathe through the hold rather than forcing extra range.

How to Do the Spine Stretch

  1. Sit on the ground with your legs extended in front of you.
  2. Place your hands on the ground behind you, fingers pointing towards your body.
  3. Engage your core and slowly lean back, keeping your back straight.
  4. Continue leaning back until you feel a stretch in your spine.
  5. Hold the stretch for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Spine Stretch primarily targets the Spine, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Spine Stretch work?
The Spine Stretch primarily targets the spine, with the hamstrings and glutes assisting.
What equipment do I need for the Spine Stretch?
The Spine Stretch is done with no equipment — just body weight.
What's a good alternative to the Spine Stretch?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.