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Back · Mobility

Standing Spine Flexion and Extension

Standing spine flexion and extension, 3 sets, 8 repetitions, slow and controlled movement

Illustration of the Standing Spine Flexion and Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand upright with a neutral spine position. Slowly roll your vertebral column from the head to the pelvis, vertebra by vertebra, until your trunk is flexed forward with the pelvis stable. Then, slowly return to the standing position by unrolling the spine in the reverse order.

Tips: Perform the movement slowly and in a controlled manner to mobilize each segment of the lumbar spine effectively. Keep the pelvis stable and avoid bending the knees.

Progression: Gradually increase the speed of movement or the number of repetitions as you become comfortable.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing, neutral spine
Clinical goal
Improve lumbar spine mobility
Also known as
spinal flexion and extension, lumbar mobilization, standing back bend

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.