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Exercise handout — move better, feel better.

Back

Upper Back-Leg Grab

BeginnerstretchTier T1

Sit with your knees together and legs straight. Bend forward and hug your thighs from underneath with both arms. Bring your chest down to your knees, then pull your back away from your knees.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit with your knees together and your legs extended out.
  • Bend forward to hug your thighs from underneath with both arms.
  1. He sits tall on the mat with his legs extended straight ahead and his knees pressed together, hands resting on the floor beside his hips.

    Step 1 of 5

    Sit with your knees together and your legs extended out in front of you.

  2. He has folded forward and wrapped both arms under his thighs, clasping his hands together below the legs in a full under-thigh hug.

    Step 2 of 5

    Bend forward to hug your thighs from underneath with both arms.

  3. He has drawn his chest down onto his knees, his arms still hugging under the thighs, his back rounded over the legs.

    Step 3 of 5

    Bring your chest down to your knees while keeping the hug.

  4. He is pressing his back upward and away from his knees while his arms keep the under-thigh hug, deepening the rounded dome of his middle back.

    Step 4 of 5

    Pull your back away from your knees while still hugging them to stretch the middle back.

  5. He sits tall on the mat with his legs extended straight ahead and his knees pressed together, hands resting on the floor beside his hips.

    Step 5 of 5

    Sit with your knees together and your legs extended out in front of you.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the knees together and avoid a pulling yank on the arms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.