Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, extend arms to shoulder height. Exhale, hinge at hips, lowering a hand to your shin/ankle/block. Extend top arm up, stacking shoulders. Rotate chest toward the ceiling, keeping your spine long. Engage core and press through your feet.
To increase flexibility, consciously lengthen both sides of your waist as you hinge forward, allowing your torso to fully extend. Actively open your chest towards the ceiling to counteract a tendency to round your upper back. Firmly press through your outer back foot to maintain balance and prevent rocking during the stretch. Maintain a long, flat spine throughout the movement, avoiding excessive arching or rounding. Visualize stacking your shoulders directly above your hips to promote proper alignment and prevent shoulder strain. Draw your belly button towards your spine to engage your core muscles, providing stability and protecting your lower back.
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