Sphinx Pose
Gentle back extension for spinal mobility
Mobility & StretchingBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Lower back |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20-40 seconds |
| Estimated calories burned | ~25 kcal |
How to do it
- Step 1: Lie face down
- Step 2: Place forearms on mat
- Step 3: Lift chest and head
- Step 4: Keep elbows under shoulders
- Step 5: Hold position
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Gentle back extension for spinal mobility
Common mistakes
Collapsing shoulders
Make it harder
Lift higher into cobra
Make it easier
Lower forearms
Breathing
Deep steady breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore mobility & stretching exercises
L Sit shoulder Stretch and Coach Reziel interview
Beginner · 2 sets × 20-40 secondsStanding Figure Four
Intermediate · 3 sets × 20-40 seconds each sidelying on side bodyweight lat stretch and contract
Beginner · 2 sets × 20-40 secondsSeated Desk Twist
Beginner · 4 sets × 12-15 each side5 Minute Senoir Workout - Posture
Beginner · 2 sets × 20-40 secondson one knee lunge single arm lat and back stretch
Beginner · 2 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.