Sphinx Stretch

Purpose

The sphinx stretch (or sphinx pose in yoga) is a great exercise to move into gentle lumbar extension and relax the ​lower back muscles.

Set up

Start by laying on your belly on a comfortable surface such as a yoga mat.

Movement

Place your elbows directly under your shoulders and prop yourself up with your forearms flat on the floor. Look straight ahead or slightly downward with a soft gaze.

Hold this position and breathe for 30-60 seconds. Relax by lying flat on your stomach. Repeat after a 30-60 second break.

Tips

  • If this exercise strains your low back, walk your elbows in front of you, which will lead to a smaller bend in the back. You can also place a small pillow under your hips.
  • If you have pain radiating down the legs with this exercise, please seek medical advice.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Modified Side Plank with Clam with Band

View exercise

Supine Hip Flexor Stretch

View exercise

Pectoralis Stretch over Towel Roll

View exercise

Clams with Band

View exercise