Reverse Table Top Stretch

Shoulders, Chest, Hip FlexorsBodyweight

The reverse tabletop stretch opens the chest, shoulders, and hip flexors. It improves posture and counters the effects of prolonged sitting while actively engaging your glutes and hamstrings.

How to do it

1Sit on the floor with knees bent, feet hip-width apart, and hands behind you with fingers pointing toward your heels.

2Press through your feet and palms, squeeze your glutes, and lift your hips until your torso forms a straight line.

3Lift your chest toward the ceiling, squeeze your shoulder blades together, and keep your neck aligned with your spine.

4Hold at the top while driving evenly through your feet and hands.

Common mistakes

Failing to extend your hips fully due to weak glute engagement, reducing the stretch on your hip flexors.

Letting your head fall back too far, creating unwanted neck strain.

Letting your knees flare out or collapse inward, breaking proper leg alignment.

Breathing

Inhale before lifting your hips, and maintain steady, deep breathing during the top hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.