How to Do a Sway Back Pose Stretch

Three Methods:Getting in the Starting PositionPerforming the exerciseFrequency

This low-intensity pose extends and relaxes your spine either to relieve pain or simply stretch it out a little.

Method 1
Getting in the Starting Position

  1. Image titled Do a Sway Back Pose Stretch Step 1
    Kneel on something solid (but not too hard) that's about 10 inches (25.4 cm) high. You could use cushions, or a pile of towels, so long as you're in a comfortable position.

Method 2
Performing the exercise

  1. Image titled Do a Sway Back Pose Stretch Step 2
    Keeping your knees on the object, lean forward and place your hands on the floor. They should now be lined up with your shoulders. Do not make your legs into a right angle, however; your hips should be in front of your knees.
  2. Image titled Do a Sway Back Pose Stretch Step 3
    Let your stomach relax and your back sway. Have your shoulder blades relax as well, but keep your arms straight. Your neck and head should hang downwards.
  3. Image titled Do a Sway Back Pose Stretch Step 4
    Focus on your back. This is the target of the exercise, so make sure you really feel like you're stretching in both the lower and upper areas of the back.

Method 3

  • It's recommended that you do this exercise for 1 to 2 minutes at a time.


  • If you're feeling a lot of pressure in your lower back, you can always back your hips up to create a right angle with the knees. If this does not work, you may want to try the exercise on the floor or with bent elbows to alleviate the pressure.


  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

  • Solid prop to rest on

Article Info

Categories: Warm Ups Stretching and Flexibility