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Stretch It: Standing Spinal Arch

Sitting with a rounded spine typing all day and biking hunched over takes a toll on my spine. All that rounding forward can make my back ache. I find that arching backwards, in the opposite direction of all the hunching, feels great. It stretches out the front of my body and relieves the aches in my spine. This standing spinal arch will increase the strength and flexibility in your lower back, neck, and shoulders.

To find out how to do this stretch

  • Stand with your feet hips-width distance apart. Place your hands on the back of your hips, drawing your elbows towards each other.

  • Tuck in your tailbone, engage your abs, and arch back. Allow your head to lower between your shoulder blades to stretch through your throat and chest.
  • Stay here, or to increase the intensity of the stretch, walk your hands down the backs of your legs, resting them on the inside of your knees.
  • Hold like this for 20 to 30 seconds. Then shift weight forward into your toes and use your abs to lift your torso back up to a standing position.
  • Repeat for a total of three times.

Try and see how it makes you feel.

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