Straightening the spine in sitting position with legs in front

Goal of the exercise:

  • Straight spine and head posture
  • Activation of core stability
  • Stabilization of pelvis,hips, knee joints and heels
Default position
  • Sit down and spread your legs out
  • Lean on your heels and buttocks bones
  • Keep your hands in front of your body, as if you’d drive a motorcycle
  • Keep your head stretched out
  • Keep your chin closer to your neck
  • Straighten your spine
  • Toes of the feet point upwards
  • Slightly bend your knees
Phase 1
  • Breath into your lower stomach, sides and back side of your ribs and lower back
  • With exhale keep active the intra abdominal pressure, which you gained with the inhale
  • Keep your spine straight
  • Keep stretching your spine
  • Stretch your head out
  • Keep your shoulder blades and shoulders back and low
  • Stay in the position and breath
Phase 2
  • After a while relax
  • Repeat
Exercise video tutorial

Common mistakes

  • Lifting up shoulders
  • Bending your head and chin pointing up
  • Bent cervical spine, curved lower back
  • Knees pointing to the center

How often to exercise

  • Exercise daily

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