Lengthen

Get taller and stand straighter with a daily stretch routine designed to reverse spinal compression and improve your posture.

Exercise Overview

Exercise Instructions

Upward Salute demonstration

1. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Toe Touch demonstration

2. Toe Touch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.

Modifications

  • If you can't reach the floor, place your hands on your shins or thighs.

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Chest Opener demonstration

3. Chest Opener

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Clasp your hands behind your head and widen your arms to bring your elbows out and back.
  • Gently squeeze your shoulder blades together and open your chest.

Tips

  • Lower your shoulders and relax your neck.
  • Keep your back and spine straight.

Modifications

  • If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

  • Shoulders, Chest, Abdomen
Wide Leg Bend demonstration

4. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Lunge demonstration

5. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Upward Dog demonstration

6. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Downward Dog demonstration

7. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Child's Pose demonstration

8. Child's Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Widen your knees and bring your big toes together so they're touching.
  • Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
  • Relax your hips and rest your forehead on the floor.

Tips

  • Walk your fingertips forward to increase the stretch.
  • Allow your chest to sink towards the floor.

Modifications

  • For less intensity, don't spread your knees as wide.
  • If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

  • Feet, Shins, Shoulders, Hips, Lower Back, Ankles
Knees-to-chest demonstration

9. Knees-to-chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend your knees and draw them towards your chest.
  • Wrap your arms around your shins and gently pull them closer to your chest.

Tips

  • Relax your head and neck on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If you can't reach your shins, wrap your arms behind your thighs.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Seated Fold demonstration

10. Seated Fold

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Extend your arms overhead to lengthen your spine.
  • Hinge at your hips and reach forward to grab your toes.

Tips

  • Keep your back flat and avoid rounding your spine.

Modifications

  • If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
  • Keep a slight bend in your knees if you have tight hamstrings.

Benefits

  • Calves, Spine, Upper Back, Shoulders, Hamstrings, Lower Back
Plow demonstration

11. Plow

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Engage your core and lift your legs towards the ceiling, bringing them over your head.
  • Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
  • If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

  • Keep your legs straight and your toes pointing towards the floor.
  • Keep your neck relaxed and avoid turning your head.

Modifications

  • If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
  • Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

  • Calves, Spine, Neck, Upper Back, Shoulders, Hamstrings, Lower Back, Glutes