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Sphinx

A gentle prone backbend held on the forearms that extends the spine and opens the front of the trunk, useful for lower back recovery and mobility.

BackBodyweightSpinal extension stretch
GoLightWeight mediasphinx

Demonstration coming soon

Primary

Spinal erectors

Secondary

AbdominalsHip flexorsPectoralis major

Equipment

Bodyweight

Pattern

Spinal extension stretch

Setup

  1. 01Lie face down on a mat with the legs extended and tops of the feet flat.
  2. 02Place the forearms on the floor with elbows under the shoulders.
  3. 03Point the fingers forward and relax the glutes and legs.

Execution

  1. 01Press gently through the forearms to lift the chest.
  2. 02Draw the chest forward and up while the hips stay heavy on the floor.
  3. 03Lengthen the neck and gaze slightly forward, not craned upward.
  4. 04Breathe slowly and hold, then lower the chest back to the mat.

Checkpoints

  • -Elbows stay stacked directly under the shoulders.
  • -The pelvis and thighs remain in contact with the floor.
  • -Shoulders stay down away from the ears.
  • -The extension feels distributed along the spine, not pinched in one spot.

Common mistakes

  • -Shrugging the shoulders up around the neck.
  • -Cranking the head back into the neck.
  • -Lifting the hips off the floor and losing the backbend.
  • -Holding the breath through the stretch.

Programming notes

  • -Hold 30 to 60 seconds for 2 to 3 rounds in warm-ups, cooldowns, or on rest days.
  • -A milder option than upward facing dog when full press-up extension is too intense.
  • -Stop and regress if it produces sharp or radiating pain rather than a gentle stretch.

Related exercises

Upward Facing Dog

Bodyweight / Back

Seated Lower Back Stretch

Bodyweight / Back

Spine Stretch

Bodyweight / Back

Back Extension

Bodyweight / Back

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