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Graham Deep Stretches (the Named Four-Phase Floor Study)

BeginnerstretchTier T2

Aim: to loosen your back and hips and practise arm control. Good for: Warm-up for the spine and hips; Cooldown stretch; Rest-day flexibility.

Targets: Spine Chain (Full Spine)
Spine flexibilityHip opennessShoulder control

When to use

This is for beginners who want a seated stretch for the spine, hips and shoulders. Use it in a warm-up, cooldown or on a rest day. The goal is to loosen your back and hips and practise arm control.

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 Deep Stretches as a solo demonstration: the second-parallel, diamond and V arm-shape spirals, and the soles-together phase.
  1. A man seated with legs in second position, torso spiraled and contracted to his right, both arms extended to the sides in a slightly-bent second parallel line.

    Step 1 of 5

    Sit with your legs open wide. Round and twist your torso to your right. Hold your arms out to the sides, slightly bent.

  2. The same man, torso still spiraled and contracted to his right, both arms now rounded into a diamond shape in front of the torso.

    Step 2 of 5

    Keep the curl and twist to your right. Round your arms into a diamond shape in front of your torso.

  3. The man, torso still spiraled and contracted, both arms now lifted and opened into a V shape above.

    Step 3 of 5

    Keep the curl and twist. Lift your arms up and open them into a V shape.

  4. The man now with the soles of his feet together and knees opened, torso curled deep in the contraction, arms carried low-forward.

    Step 4 of 5

    Bring the soles of your feet together and let your knees open. Curl deep again with your arms low and forward.

  5. A man seated with legs in second position, torso spiraled and contracted to his right, both arms extended to the sides in a slightly-bent second parallel line.

    Step 5 of 5

    Sit with your legs wide again. Curl and twist to your right with your arms out to the sides.

Form Cues

  • Curl and twist gently
  • Keep your breathing steady
  • Move one arm shape at a time
  • Stay within a comfortable stretch

Common Mistakes to Avoid

  • Forcing the twist
  • Dropping the head hard
  • Holding your breath
  • Bouncing in the stretch

Safety Information

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.