Standing Spinal Extension

Lower Back, CoreBodyweight

An upright movement to build thoracic mobility and gently extend the spine. Opens up the front body while keeping your core engaged.

How to do it

1Stand tall with feet hip-width apart and knees soft.

2Place your hands on your lower back or sacrum with fingers pointing down to support your spine.

3Brace your core and lift your chest up and slightly back.

4Pull your elbows back while keeping your neck long—don't crunch your head back.

5Use your core control to smoothly return to standing upright.

Common mistakes

Bending backward from the lower back without core tension, straining your lumbar spine.

Throwing your head back, placing unnecessary stress on your neck.

Pushing your knees too far forward, throwing off your balance.

Breathing

Inhale deeply as you lift and extend your chest up and back; exhale as you return upright.

Make it harder or easier

To make it easier, limit your range of motion and focus strictly on lengthening upward.

To make it harder, reach your arms straight overhead as you extend back.

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.