This stretching exercice mainly involves the ejectors of the spine and the abdominal muscles. It is important to breathe in well and breathe out during the movement. It does not require any equipment and can be done at home or in the training room. It helps to properly stretch the vertebrae of the spine and reduce stress in the back and neck.

Body Parts

  • Back
  • Abdominals
  • Trapezius
  • Obliques
  • Hip Flexors
  • Erector Spinae
  • Rectus Abdominis


  • Lay back down on the floor.
  • Extend the arms over the head.
  • Keep the head aligned with the body.


  • Stretch the body and bring the hands towards a wall while stretching the feet to the other wall.