Back Arch

A static stretch that extends the thoracic and lumbar spine, improving spinal mobility and opening the front of the body.

Instructions

1. Stand with your feet hip-width apart and hands on your lower back.
2. Engage your core and glutes to protect your lower back.
3. Slowly arch backward by extending your thoracic spine and gently tilting your pelvis.
4. Place your hands on your lower back for support and light pressure.
5. Hold your gaze upward or slightly back, keeping your neck aligned with your spine.
6. Breathe deeply throughout the stretch, avoiding breath holding.
7. Hold the position for 20-30 seconds.
8. Slowly return to an upright position with control.

Tips

• Initiate the arch from your upper back first, not your lower back, to distribute the stretch evenly.
• Keep your glutes and core engaged to prevent excessive lumbar extension.
• Do not force the stretch or go to maximum range of motion immediately.
• This stretch pairs well with core strengthening exercises for spinal stability.
• Avoid this stretch if you have lower back pain or spinal issues.
• Perform after dynamic warm-up for best results in improving spinal extension mobility.