Sit with both legs straight, hinge from the hip creases, and reach along the legs to hold the shins, the feet, or a strap looped around the soles. The spine stays long first and rounds only as far as feels calm.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 90 seconds to 3 minutes, 2 rounds, using a strap if your hands do not reach.
With disc-related back pain, keep the spine long rather than deeply rounded and check the loaded version with your clinician.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.