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Graham Exercise on Six

BeginnerstretchTier T2

Aim: to stretch the front of the body and strengthen the back and glutes. Good for: Chest and hip opener; Posture counter-stretch; Cooldown after sitting or core work.

Targets: Spine Chain (Full Spine)
Chest openingBack extensionPosture

When to use

This is for people who can kneel comfortably and want to open the chest and hip fronts. Use it in a warm-up or cooldown. The goal is to stretch the front of the body and strengthen the back and glutes.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

  • The Graham Exercise on Six as a solo demonstration: the tall kneel; the opening arch; the hands-on-ankles position; and the return.
  1. A woman kneeling tall on a thin mat, thighs vertical, pelvis held forward, spine upright, arms resting at her sides.

    Step 1 of 5

    Kneel tall on a mat with your thighs upright. Keep your hips forward and your spine tall.

  2. The woman still kneeling tall, chest lifted and spine beginning to arch backward, arms reaching slightly back, pelvis forward.

    Step 2 of 5

    Lift your chest. Keep your hips steady and let your spine start to arch back.

  3. The woman in the full kneeling arch, both hands on her ankles, chest opened to the ceiling, pelvis held forward.

    Step 3 of 5

    Arch back until your hands reach your ankles. Keep your chest open and your hips forward.

  4. The woman back in the tall kneel, spine upright, arms at her sides, pelvis forward, knees on the mat.

    Step 4 of 5

    Release your ankles. Lift your torso back to the tall kneel using your glutes and core.

  5. A woman kneeling tall on a thin mat, thighs vertical, pelvis held forward, spine upright, arms resting at her sides.

    Step 5 of 5

    Kneel tall again with your arms at your sides.

Form Cues

  • Keep your hips forward
  • Squeeze your glutes
  • Keep your neck relaxed
  • Arch only as far as is comfortable

Common Mistakes to Avoid

  • Dropping the head back hard
  • Pushing the hips back
  • Forcing the arch
  • Holding your breath

Safety Information

Skip the full arch if you have neck, back or knee pain. Rest your hands on your lower back instead. Practise on a flat, non-slip floor with clear space around you.

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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.