Fitwill stands in solidarity with Ukraine

Spine Stretch Forward

Spine Stretch Forward

The Spine Stretch Forward is a fantastic exercise that targets the flexibility and strength of your spine and hamstrings. This exercise is commonly performed while seated, making it ideal for home workouts or those with limited space or equipment. The Spine Stretch Forward helps to improve your posture, enhance flexibility in your spine, and increase the mobility of your hips. This exercise primarily focuses on stretching the muscles in your back and hamstrings while engaging your core muscles. As the name suggests, it involves rounding your spine forward, mimicking the motion of rolling down a wall. This movement allows for decompression of the spine and helps to alleviate tension in the lower back. Regular practice of the Spine Stretch Forward can lead to improved spinal mobility and flexibility, which can be beneficial for individuals who spend long hours sitting or suffer from back pain. It is essential to perform this exercise with proper form and control to avoid strain or injury. If you are unsure about the correct technique, it is recommended to seek guidance from a fitness professional or refer to reputable online resources for detailed instructions. So, give the Spine Stretch Forward a try to promote a healthier, more flexible spine and hamstrings.


  • Sit tall on a mat or a comfortable surface with your legs extended straight in front of you.
  • Inhale deeply and reach your arms forward, lengthening your spine and reaching towards your toes.
  • Exhale as you initiate the movement from your lower spine, rounding forward and reaching for your feet. Imagine stacking one vertebra on top of the other as you roll forward.
  • Continue to deepen the stretch by reaching further towards your feet while keeping your shoulders relaxed and away from your ears.
  • Hold the forward stretch for a few breaths, feeling the stretch in your back and hamstrings.
  • Inhale to slowly roll up, stacking each vertebra back up to a tall seated position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Start by sitting up tall with your legs extended in front of you, hip-width apart.
  • Engage your abdominal muscles to maintain proper posture throughout the exercise.
  • Reach your arms straight out in front of you, keeping them parallel to the ground.
  • Inhale deeply as you lengthen your spine and imagine the crown of your head reaching towards the ceiling.
  • Exhale as you slowly hinge forward at the hips, leading with your chest and reaching towards your toes.
  • Focus on maintaining a flat back and avoid rounding your spine.
  • Only go as far as you can while maintaining a comfortable stretch; do not force yourself to go deeper.
  • Pause for a moment in the stretch, feeling the lengthening sensation in your back and hamstrings.
  • Engage your core to assist with the movement back to the starting position.
  • Repeat the exercise for the desired number of repetitions or as recommended by your fitness trainer.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts