Table top

Table Top

The tabletop stretch is a versatile exercise designed to enhance flexibility, strengthen the posterior chain, and improve shoulder mobility. By sitting on the ground with your hands behind you and feet flat, this stretch involves lifting the hips up to form a tabletop-like position, engaging the glutes, hamstrings, shoulders, and core.

Ideal for athletes and fitness enthusiasts seeking to counteract the effects of prolonged sitting or repetitive upper body exercises, the tabletop stretch opens up the chest, stretches the hip flexors, and strengthens the glutes. It is particularly beneficial for improving shoulder flexibility and relieving tightness in the lower back and hips.

This movement is easily integrated into warm-up, cooldown, or flexibility routines and can be modified for varying fitness levels by adjusting the tempo, range of motion, or adding a slight twist for extra spinal mobility. Regularly practicing the tabletop stretch will increase your flexibility, reduce muscle tension, and promote balanced movement patterns for optimal athletic performance and improved posture.

Equipment Needed

Open floor or yoga mat

Instructions for the table top stretch:

  1. While sitting on the floor place your hands behind you with fingers pointing back
  2. Bend your knees so your feet are flat and about hip to shoulder-width apart
  3. Engage your shoulders by pulling them together and down along your spine
  4. Engage your core and tilt your pelvis back by contracting your glutes
  5. Lift your butt in the air by pressing through your hands and feet
  6. Try to make a straight line between your knees, hips, and shoulders
  7. Hold for the prescribed amount of time and return to the starting position

Common Error

Make sure to continually squeeze your glutes to prevent your hips from sagging

table top Progressions / Regressions:

If this is too challenging:

  • Only lift your hips as high as you feel comfortable

If you want more of a challenge:

  • Try getting into the tabletop then lifting one foot from the ground



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