The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.
What this exercise works
Muscles
erector spinae · hamstrings · gluteus maximus
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand with the feet hip-width apart and fold forward from the hips.
Rest the hands on the shins, the floor or blocks.
Slide the hands up the shins and lift the chest until the back is flat and the spine is long.
Fold back down, letting the head and neck release.
Continue alternating between the two for the desired number of repetitions.
Technique cues and common mistakes
Keep a soft bend in the knees so the movement comes from the hips.
Lift to a flat back rather than looking up; the neck follows the spine.
Draw the shoulders away from the ears in the lifted position.
From guide to workout
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