Back & Neck Pain Exercise How to Do Spinal Extension and Flexion Exercises By Anne Asher, CPT Anne Asher, CPT Facebook LinkedIn Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert. Learn about our editorial process Updated on January 02, 2022 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Laura Campedelli, PT, DPT Medically reviewed by Laura Campedelli, PT, DPT LinkedIn Laura Campedelli, PT, DPT, is a physical therapist with experience in hospital-based acute care and outpatient therapy with both children and adults. Learn about our Medical Expert Board Fact checked Verywell Health content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Heather Mercer Fact checked by Heather Mercer Heather Mercer is native to Northwest Ohio (go Walleye!) and graduated from Loma Linda University with two doctorate degrees (psychology and public health). She is currently a professor at Owens Community College, as well as a fact-checker for Verywell Health. She has gained experience in a variety of settings, ranging from corporate wellness and preventive medicine, to mental health, chronic disease, and end-of-life care. Learn about our editorial process Print If you've been working with my posture training series, you know that the pelvis, ribcage, and spine are connected, and each play an important role in correcting posture issues. We'll now take this idea further. In this exercise, you'll be flexing and extending your spine as a whole. If you are wondering what the posture training series is, or are intrigued by the idea, why not catch up by trying these simple posture awareness exercises: StudioMPM / Getty Images Pelvis and ribcage training exercise Find your low back curve Neck exercise for forward head posture Upper back posture exercise Instructions Stand, or sit on a firm chair or stool.If you choose to sit, place yourself so that your weight is right on top of the two sitting bones, which are located on the underside of your pelvis. Sitting right on top of these bones gives you automatic support for your low back and for overall upright body posture.Note: You can make the exercise (a lot) more challenging by sitting on the floor. Begin the spinal flexion movement by dropping your head (and slightly tucking your chin). Continue by sequentially flexing your neck then your upper back, mid-back and finally your low back. Finish this part of the movement by tilting the top of your pelvis back.When you’re completed with the movement your head, trunk, and pelvis will be in a “C” shape.The backward tilt of the pelvis tends to lessen the degree of the natural low back curve for the duration of the movement. As you start to come out of the spinal flexion, inhale.At the same time, begin to move your pelvis from that backward tilt toward upright. As you do this, you may find that your spine naturally follows the moves of the pelvis. In other words, as you straighten up your pelvic position and return to upright posture, your low back will regain its natural curve.Continue the sequential action through your mid and upper back, neck and finally your head.You should end sitting right on top of your sitting bones, with your eyes gazing straight ahead. Next, follow the spinal flexion movement with a spinal extension movement. Spinal extension is the opposite action to flexion; you might think of it as back-arching, but in this exercise, there's a bit of technique to employ.You'll use your inhale to help start the movement. Inhale naturally increases spinal extension. This is pretty subtle, so pay attention.Inhale, fill your trunk up with air. As you do, allow your pelvis to roll into the forward tilt position. Your spine will sequentially follow with an arching action.When you're done, your body will make a "C" shape toward the back. The "C" shape won't be as pronounced as the "C" shape you made with your spine in flexion (Step 2). That's okay. You're still developing posture muscles with this movement. Exhale, and release back into an upright position: Balancing right on top of your sitting bones, with an erect spine, and your eyes gazing straight ahead again. Tips Do the moves gently. This spinal extension—spinal flexion posture exercise is not designed for intense strengthening. It's more about developing movement awareness, body alignment, and warming up your joints and tissues.Don't work in pain. If any aspect of this exercise makes your body hurt, either back off a bit or don't do this at all. Of course, you should have your healthcare provider's okay to exercise before trying this. Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 1 Source Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015;27(6):1791–1794. doi:10.1589/jpts.27.1791