Seal Stretch

Lower Back, Hip Flexors, AbsBodyweight

Prone abdominal and hip stretch that opens up the front line of your body and decompresses the core wall.

How to do it

1Lie face down on the floor with legs straight and hands placed under your shoulders.

2Pull your shoulders down away from your ears and lightly squeeze your glutes.

3Press down through your palms and smoothly push your chest up off the floor.

4Straighten your arms only as far as your lower back feels comfortable.

5Hold the top stretch for a few seconds, lengthening through the front of your body.

6Smoothly lower yourself back down to the floor.

Common mistakes

Cranking into your lower back without engaging your glutes, pinching your lumbar spine.

Shrugging your shoulders toward your ears, overtaxing your neck and upper back.

Completely relaxing your abdominal wall, losing control of the movement.

Breathing

Inhale as you press up into the extension, exhale smoothly as you stretch and lower back down.

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.