Move · Videos · Mobility · 17 min

17-Minute Gentle Spine Mobility Class: Bend, Arch, Twist, Side-Bend

17-Minute Gentle Spine Mobility Class: Bend, Arch, Twist, Side-Bend — video by Kit Laughlin (Stretch Therapy) Play · 17:00

Video by Kit Laughlin (Stretch Therapy) on YouTube · Open on YouTube

Stretch Therapy teacher Olivia leads a gently paced class that moves the spine in every direction: a seated rounding stretch, a relaxed forearm back bend, a lying twist with gentle contractions, and standing side bends. The class Stretch Therapy suggests starting with.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Seated rounding: hold behind the thighs, walk the heels in, roll the hips back and let the middle back round. 0:05
  2. Forearm back bend: lie face down, prop up on the forearms and keep the belly and bottom relaxed. 1:58
  3. Optional neck add-on: open the jaw and ease the head back gently, then turn to look past each shoulder. 3:30
  4. Roll onto your back and curl up, rocking gently to settle the lower back. 5:05
  5. Hug one knee towards you, then press it away with the glute for five seconds and relax deeper. 6:00
  6. Lying twist: arms out wide, roll the bent knee across the body, then gentle press-up and twist-back contractions. 6:54
  7. Second side: knee hug with its contraction, then the lying twist with both contractions. 9:06
  8. Standing side bend: feet wide, knees bent, tail tucked, chest lifted, hand on the hip, bend to the side. 12:40
  9. Bring the free arm over and reach it away, adjusting the top shoulder to find new lines. 13:39
  10. Side bend on the other side, then roll slowly through the front to come up. 14:43

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe into the stretch and let it soften a little more on each out-breath
  • Keep the bottom and belly relaxed in the forearm back bend
  • Bend the knees, tuck the tail and lift the chest before side-bending

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead back and turning in the forearm back bend
  • Shoulders movesarm reach over in standing side bends
  • Upper back movesrounding, side bends, twist
  • Lower back movesseated rounding, forearm back bend, lying twist
  • Hips movesknee to chest, lying twist
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Head position and neck extension are optional; stay relaxed in each shape

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kit Laughlin (Stretch Therapy); the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety