I12 Crawl
Crawl back spine stretching
- Level Advanced
- Position back
- Execution Spine stretching
- Equipment rope, mat
- Targets loins
- Repetitions 10×
Crawl back spine stretching is a more advanced exercise of the spiral stabilization method. Execution: spine stretching. Equipment: rope, mat. It targets loins.
Starting position: Stand on one leg with your back facing the rope handle, the other leg rests on a mat in front of your body. Keep the entire standing leg firm, including the buttock.
Extend the back of the head upward and keep the shoulder blades down. Start rolling the spine vertebra by vertebra by tilting your head down and pulling the chin as close as possible to the pit above the breastbone.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
