Spine Stretch Forward
Improve spinal flexibility and hamstring mobility with the Spine Stretch Forward. This seated stretch gently lengthens your back and posterior chain.
Description
An exercise that helps to improve flexibility and mobility in the spine. It involves sitting on the floor with legs wide apart and bending forward from the waist to stretch the spine and back muscles.
Save Spine Stretch Forward to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Spine Stretch Forward
- 1Setup
Sit on the floor with your legs extended wide apart, ensuring your feet are flexed so your toes point upward.
- 2Setup
Extend your arms forward at shoulder height, palms facing each other, and sit tall with a neutral, elongated spine.
- 3
Inhale deeply, then as you exhale, slowly hinge forward from your hips, reaching your hands towards your ankles or feet.
- 4
Maintain a long spine, avoiding excessive rounding of your upper back, as you allow your chest to move towards the floor between your legs.
- 5
Hold the stretch gently at your comfortable end range, breathing deeply to facilitate further relaxation and lengthening.
Tips
- Focus on initiating the movement from your hips, imagining your pelvis tilting forward, rather than just bending your upper back.
- Keep your feet actively flexed throughout the stretch to engage your hamstrings and deepen the stretch along the back of your legs.
- Use your breath as a tool: exhale slowly as you deepen the stretch, which helps to relax your muscles and increase your range of motion.
Common Mistakes
- ×Rounding the upper back excessively instead of hinging from the hips reduces the stretch's effectiveness on the hamstrings and can strain the lower back; focus on maintaining a long spine and initiating the movement from your pelvis.
- ×Holding your breath during the stretch prevents muscle relaxation and limits your ability to deepen the stretch; remember to breathe slowly and deeply, exhaling as you extend further into the stretch.
In the Ellim app, Spine Stretch Forward unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train spine stretch forward?
Get Ellim — FreeFrequently Asked Questions
What muscles does Spine Stretch Forward work?
Is Spine Stretch Forward good for beginners?
What equipment do I need for Spine Stretch Forward?
What are the best tips for Spine Stretch Forward?
What are common mistakes when doing Spine Stretch Forward?
Related Exercises
Flexion And Extension Hip Stretch
Improve hip mobility and flexibility with this bodyweight flexion and extension stretch.
Crossover Kneeling Hip Flexor Stretch
Improve hip flexibility and relieve tightness with the Crossover Kneeling Hip Flexor Stretch. This gentle stretch targets your hip flexors effectively.
Lying Abductor Stretch
Gently stretch your hip abductors and outer glutes with this lying exercise. Improve flexibility and mobility in your hips, targeting gluteus medius and
Glute March
Strengthen your glutes, hips, and core with the Glute March. This bodyweight exercise improves hip stability and promotes better movement patterns.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Spine Stretch Forward.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free