Supine Back Stretch
The Supine Back Stretch is a gentle restorative mobility exercise performed lying on your back to release tension in the lumbar spine. It primarily targets the erector spinae muscles, helping to decompress the lower back and improve general flexibility.
While this is a low-intensity movement, the AI's tracking of your recovery status and sleep quality is crucial here; if your HRV is low or you report poor sleep, the app may suggest increasing the duration of this stretch to aid parasympathetic recovery. Additionally, if you consistently flag lower back tightness after heavy hinge days, the AI learns to automatically program this movement into your post-workout cool-downs. By monitoring your feedback on relief levels, the system optimizes the timing of this stretch within your weekly microcycle to prevent chronic stiffness.
Form Cues
- Lie flat on your back with your head resting comfortably on the floor
- Gently pull both knees toward your chest using your hands
- Keep your tailbone and lower back pressed down toward the mat
- Breathe deeply into your belly to encourage spinal relaxation
- Relax your shoulders away from your ears
- Don't lift your head or neck off the floor to meet your knees
- Don't hold your breath while maintaining the stretch
- Don't pull firmly enough to cause sharp pain or pinching in the hips
- Don't rock violently back and forth
Common Mistakes
- Lifting the head off the ground
- Tensing the neck and shoulders
- Holding breath during the hold
- Forcing the knees too deep
- Arching the upper back
Muscles Worked
This exercise primarily targets the erector spinae and the thoracolumbar fascia, gently elongating the muscles that run parallel to your spine to relieve compression. It also provides a secondary stretch to the gluteus maximus, helping to release tension in the posterior chain that can contribute to lower back discomfort.
Primary
Secondary
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