Spine Stretch

Setup

1. 01Sit tall on the floor with legs extended and feet roughly shoulder width apart.
2. 02Flex the ankles so the toes point up.
3. 03Reach both arms straight forward at shoulder height.
4. 04Sit as tall as possible, lifting through the crown of the head.

Execution

1. 01Exhale and nod the chin, then roll the spine forward one vertebra at a time.
2. 02Reach the fingertips toward the feet while keeping the hips anchored.
3. 03Pause at your end range and breathe for 2 to 3 slow breaths.
4. 04Restack the spine from the bottom up to return to tall sitting.

Checkpoints

• -Hips stay planted; the movement comes from the spine, not a hip hinge.
• -Shoulders stay away from the ears as you reach.
• -The curve is smooth and even, not hinged at one segment.
• -Breathing stays slow and continuous.

Common mistakes

• -Collapsing forward from the hips instead of articulating the spine.
• -Shrugging the shoulders toward the ears during the reach.
• -Bouncing to force extra range.
• -Letting the knees bend heavily to fake depth.