#7 spine strech forward beginner modified

The main idea of this information is about a seated exercise routine. It involves sitting up tall with legs extended and slightly wider than hips. The exercise includes bending knees, stretching arms out in front, and flexing feet. The movement consists of inhaling, bringing the shin to the chest, and rolling down while rounding the spine. Exhaling, stretching the upper body forward, and pulling back with the abdominals. Inhaling again to reverse the motion and exhaling to return to a tall seated position. The goal is to increase the stretch and not hold the breath. The crown of the head should stretch towards the ceiling and the exercise should be initiated from the core. Practice the modified exercises before progressing to the full mat program. Sit up tall with your legs extended and open slightly wider than your hips. Bend your knees slightly to release your hamstrings. Arms straight out in front of you at your shoulder height and flex your feet. Inhale and sit even taller. Bring your shin to your chest and begin rolling down, pressing your belly button deep into your spine as you round. Imagine you are forming the letter C with your body. Exhale as you stretch your upper body forward and pulling back with your abdominals. Inhale as you reverse the motion. Exhale returning to your tall seated position. Press your shoulders down and stretch your back flat. Repeat three times with the goal of increasing the stretch. Do not hold your breath. The crown of your head should be stretching toward the ceiling as you stretch up to a tall seated position. Make sure you are initiating from your powerhouse and not lifting your head to come up. Your head should be the last part up. Practice the seven modified exercises until you feel ready to move on the basic exercises of the full mat program.