How to do Airplane
On the floorHoldIntermediate
Airplane is a on the floor stretch for your upper back, shoulders and hamstrings.
Step by step
- 1Lie on your stomach with arms extended to the sides at shoulder height.
- 2Engage your lower back and glutes to lift your chest and arms off the floor.
- 3Keep your head aligned with your spine and hold the position.
What you should feel
Keep your neck long… gaze down and ahead.
Form tips
- Keep your arms straight out to the sides like airplane wings. Squeeze your shoulder blades together as you lift to engage your upper back.
- Let your shoulder blades gently draw together.
- Feel your upper back quietly working.
Make it easier
If your shoulders are tight, keep your arms lower, closer to your sides.
Coming out of it
On your next exhale… lower your chest… and rest your head down.
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 Airplane with a coach
In BendEase, a voice coach talks you into Airplane, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your upper back and shoulders.
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