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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.

Join The Conversation
tidesong tidesong 8 years
Ooh thats a useful one! At least I can do it where I don't exactly want to get on the floor and do bridges :)
carhornsinapril carhornsinapril 8 years
it makes me dizzy, but it feels so damn good. another great solution to my shoulder-rounding problem. more back stretches, please!
ayuninur ayuninur 8 years
yogalena yogalena 8 years
I had to do it too! I've been working on shoulder-openers and will definitely add this to the routine.
TheEnchantedOne TheEnchantedOne 8 years
I know! I tried it just now, haha. The second pose is quite difficult.
nancita nancita 8 years
That looks like it feels SO good I want to try it right now!
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