Spine Stretch Forward
Begin seated with your legs extended in front of you, feet together. Keep your back straight and shoulders relaxed.
- Inhale deeply, lengthening your spine.
- Exhale as you hinge at your hips, reaching your hands toward your feet.
- Hold the stretch for a few breaths, feeling the stretch in your lower back and hamstrings.
How to perform the Spine Stretch Forward
- Set up. Set up in a stable, balanced starting position appropriate for the Spine Stretch Forward using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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