How to do it
Rock your pelvis slightly backward to deepen the rounding in your spine.
- 1
Sit on the floor with your legs crossed or extended in front of you.
- 2
Extend your arms straight out in front and interlace your fingers.
- 3
Round your back and reach your arms forward, lowering your head between your arms.
- 4
Hold the stretch for 20-30 seconds.
- 5
Release and repeat if necessary.
Expert tip
Keep your movements gentle and controlled, and breathe deeply to enhance the stretch in your middle back.
Common mistakes
- ✕Jerking or bouncing into the end range
- ✕Lifting the head instead of tucking the chin
- ✕Forcing the reach beyond a comfortable depth