How to do Plow
On the floorHoldBeginner
Plow is a on the floor stretch for your calves, spine and neck.
Step by step
- 1Lie on your back with legs extended and arms at your sides.
- 2Engage your core.
- 3Lift your legs towards the ceiling and over your head.
- 4Slowly lower your legs behind you, keeping hands on your lower back for support.
- 5If your feet touch the floor, extend your arms along the floor with palms down.
What you should feel
Keep your neck still… gaze up.
Form tips
- Keep legs straight and toes pointing down. Relax your neck and avoid turning your head.
- Feel the whole back of your body lengthen.
- Breathe softly… into your back.
Make it easier
If your feet don't reach the floor, support your lower back with your hands.
Coming out of it
Slowly roll your back down… one part at a time… and bend your knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Plow with a coach
In BendEase, a voice coach talks you into Plow, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and spine.
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