Spine Stretch (Forward)
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A seated forward articulation — rounding down vertebra by vertebra toward the floor and re-stacking — that mobilizes the spine and stretches the back and hamstrings.
Detail
Sit tall with legs extended (slightly wider than hip-width), feet flexed, arms reaching forward at shoulder height. Exhale and round the spine forward segment by segment — chin to chest, then peeling down through the upper, mid, and lower back — reaching the hands toward the floor between the legs. Inhale and re-stack the spine to tall seated, one vertebra at a time. The pelvis stays grounded.
Develops controlled spinal articulation, posture awareness, and a gentle stretch of the back extensors and hamstrings (Spine Range of Motion). Emphasizes the precision and control principles (Pilates — The Principles (Centering, Concentration, Control, Precision, Breath, Flow)). A seated, articulating relative of the Seated Forward Fold (Paschimottanasana) and a less intense partner to the The Roll-Up.
Key facts
- Round forward segment by segment; re-stack one vertebra at a time.
- Pelvis stays grounded; feet flexed, legs wide.
- Trains spinal articulation + posture + gentle back/hamstring stretch.
Connections
- The Roll-Up — fuller articulation exercise.
- Seated Forward Fold (Paschimottanasana) — yoga counterpart.
- Spine Range of Motion — segmental spinal range.
- Pilates — The Principles (Centering, Concentration, Control, Precision, Breath, Flow) — precision/control.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.