10/14/2026
Hold this position for 60 seconds👇👇👇
Hold this position for 60 seconds before bed!
If you spend a lot of time sitting and often feel tightness around your lower back, waist or hips, give this simple exercise a try.
This is called the Banana Stretch, and it’s a great way to work on the mobility of your spine while lengthening the muscles along the side of your body.
It mainly targets the muscles around your ribs, waist and hips, including your obliques and quadratus lumborum, a muscle that connects your pelvis to your lower spine and ribs.
Here’s how to do it:
Lie flat on your back with your arms stretched overhead and your legs together.
Slowly move your hands and feet toward the same side, creating a gentle curve through your body, almost like a banana.
Keep your hips and shoulders resting on the bed and breathe slowly into the side you’re stretching.
Hold for up to 60 seconds, then switch sides.
Don’t force the position. You should feel a comfortable stretch along your side, not pain.
Remember, your spine is made to move in different directions, not just forward and backward.
Making movements like this part of your daily routine is a simple way to work on your mobility, especially if you spend hours sitting.
I’ve also created a FREE 8-minute mobility routine you can do right in bed.
You’ll find the link in the first comment. Give it a try tonight!
Important: This exercise isn’t suitable for everyone. Stay within a comfortable, pain-free range and stop if you experience sharp pain or unusual symptoms.
