Sphinx Stretch: Gentle Back Extension for Desk Workers
How to do the sphinx stretch, a gentle backbend that counters sitting all day, with form tips, who should skip it, and how it compares to cobra.
By Ayoub Farid · · 2 min read
The sphinx stretch is a gentle backbend done lying on your stomach, propped up on your forearms. It extends your spine in the opposite direction of sitting and slouching, which is why many people with desk-related stiffness find it relieving.
What it does
- Gently extends the lower and mid back.
- Stretches the abdominal muscles and front of the hips.
- Opens the chest slightly.
How to do it
- Lie on your stomach, legs straight, tops of feet on the floor.
- Place your elbows under your shoulders, forearms parallel, palms down.
- Press your forearms down and lift your chest.
- Keep your shoulders away from your ears and your neck long.
- Relax your glutes and let your lower back gently curve.
- Breathe for 30–60 seconds.
- Lower slowly.
Sphinx vs cobra
| Sphinx | Cobra | |
|---|---|---|
| Support | Forearms | Hands, arms straighter |
| Intensity | Gentle | Deeper |
| Best for | Beginners, stiff backs | More flexible spines |
Start with sphinx. Move to cobra only if sphinx feels easy and comfortable.
Tips
- Don't push up with your arms; let the position do the work.
- Shoulders down, chest forward.
- Breathe into your belly against the floor.
Who should skip or modify it
Backbends don't suit everyone. If extension increases your back pain, causes leg symptoms or pinches, skip it and stick to flexion stretches like child's pose and knee-to-chest. People with certain spinal conditions should ask a professional.
When to use it
- After long sitting; see sitting all day effects.
- In a back routine; see stretches for lower back pain.
- Between cat-cow and child's pose for a balanced spine sequence.
Do it with Suppl
The sphinx stretch is part of Suppl's Lower Back Relief routine, alongside knee-to-chest, supine twist, cat-cow and pelvic tilts. The timer holds it for you so you can focus on breathing.
Breathing and progression
Use the sphinx as a breathing exercise: with your belly on the floor, breathe slowly into your abdomen and feel it press into the ground on each inhale. Start with 20–30 seconds. Over a few weeks, if it feels comfortable, you can slide your elbows slightly further forward or hold for up to 60 seconds. Pair it with a flexion stretch afterward, such as child's pose, so your spine moves in both directions in the same session.
Frequently asked questions
How long should I hold the sphinx stretch?
30–60 seconds, 1–2 times.
Is the sphinx stretch good for lower back pain?
It helps some people, especially after sitting. Skip it if it hurts.
Is sphinx the same as seal pose?
Seal is a deeper version with straight arms and hands further forward.
Can I do the sphinx stretch daily?
Yes, if it feels good.