DEEPEN YOUR ARCH | Back Stretch Routine | Spinal Flexibility - Improve Posture

Let’s get into that arch ladies ! 🤪
I am demonstrating a 10 minute routine that I do almost everyday. These stretches help to improve flexibility in the spine as well as improve back posture. Best to be done at night.
Comment below if there’s any other content you’d like to see!
Be sure to subscribe to my channel, I'd love to see you again!
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Music Credit:
Mangoe - Jeff Kaale
#backstretch #spinehealth #flexibility #backpain
Social Media:
Instagram: @thejessnichole

[@lanaa9125]

we all know why were here huh

[@aridadon2245]

Yess 😭😭

[@learalove6917]

We don't have any business being this freaky.

[@aridadon2245]

@@learalove6917 RIGHTTT

[@kels_6982]

😭😭 frfr

[@sphymos6615]

I am feeling guilty now 🤣🤣🤣

[@awoman2041]

Doing this for the first time made me realise how stiff and inflexible I am but on the bright side, I feel really good after stretching myself out a bit. This is definitely going to be a daily exercise for me!

[@st4rgazings470]

same 😭 i was struggling but i guess it’ll become easier with time

[@awoman2041]

@@st4rgazings470 I hope so 😅

[@kevvwinnin4747]

I am stiff as a dead dog 😂 scaring me with some of these pose's

[@Nalii999]

yo right like over the years i lost my beautiful natural arch idk why & idk how i started doing this and in 3 days my arch started coming back & even better 🥺

[@thejessnichole]

I am so glad you're making it apart of your daily routine! Your body will thank you!

[@Olofplayz]

Ngl helped started this 1 week before seeing my boyfriend, and after the week, my arch was 😩 at least he said it was good asf

[@thejessnichole]

YAYYY! We love to see it 👏🏽❤️

[@joeyhernandez7908]

Embarrassing

[@zombypuppy]

@@joeyhernandez7908 fucking cry about it joey women like sex as well.

[@sethmartin1675]

@@joeyhernandez7908 someone’s lonely

[@cherri7446]

@@joeyhernandez7908 it’s “embarrassing” to you but you’re under the comments for a reason weirdo

[@IslandedHereByAccident1]

You’re literally the first person whose actually explained how to do child’s pose thoroughly. Thank you!!

[@thejessnichole]

Thank you for the support!

[@bigjarmm]

I did this workout like 2 days ago and my back is distress, but I see progress 😀👏🏾

[@thejessnichole]

Wow I love to hear it!

[@jae3782]

That last stretch especially with the ankle grab variation is literally THE stretch I’ve been looking for. Reached a part of my back I didn’t think was possible to stretch 😂 god bless

[@Bria_White]

This is my third time doing these stretches, and I finally do a back bend. Thank you!! 💞

[@thejessnichole]

I am so proud of you 🙌🏽😭

[@GeminiTalk]

I love always coming back to this stretch! It’s getting easier and easier now. I’m so happy to be flexible again! 👏🏾👏🏾👏🏾

[@thejessnichole]

You go girl!!!!!! That makes me so happy 👏🏽

[@ravecarter]

I’ve only been doing this for one week and I see a huge difference

[@nekxsi]

how long do you hold each for?

[@nandinisingh3080]

This is my new favourite thing to do everyday!

[@thejessnichole]

Yay! I’m so glad ❤️

[@5lvrzz]

,, imma do this for a month yippieee !! 😭 *day one* [ 15 / 11 - evening workout ] - my back hurt like a bitch 😭 especially the feet over the head part, but no pain no gain lmao ! *day two* [ 16 / 11 - afternoon workout ] - it still hurt omd lmao, but wasn't as sore as yesterday :) *day three* [ 17 / 11 - evening workout ] - not bad not bad, just the counter pose lmfao, i can't do it YET but it's a start *day four* [ 18 / 11 - afternoon & evening workout ] - not bad, still working on the counter pose, everything else seems to be fine for me, still sore but getting somewhere :) *day five* [ 19 / 11 - rest day ] *day six* [ 20 / 11 - afternoon & evening workout ] - not badddd !! still a long way to go but its getting easier each day, yet still sore :> *day seven* [ 21 / 11 - nope ] - honestly i had an off day i couldn't be bothered but tmr i will :)) *day eight* [ 22 / 11 - evening workout ] - it hits differently when doing this at night cause the tension gets released and its rather relaxing for afterwards :> *day nine* [ 23 / 11 - evening workout ] - honestly, it was rather relaxing it still hurt but im tryna work my way towards doing the counterpose , almost there :) *day ten* [ 24 / 11 - evening workout ] - same as yesterday, little changes but we're there :)) *day eleven* [ 25 / 11 - evening workout ] - I CAN DO THE COUNTERPOSE 😩😭 *day twelve* [ 26 / 11 - afternoon and evening workout ] - honestly, i can do them back arches more finely when doing the workout 😌 *day thirteen* [ 27 / 11 - afternoon and evening workout ] - 😌 so relaxing *day fourteen & fifteen* [ afternoon and evening workouts ] - big difference and less tension and pain :))

[@TailEnta]

How’d it turn out for you ?

[@Stephieetr]

Thank you so much for this, it’s really helped relieve tension in my lower back 💕

[@thejessnichole]

Yay! I’m so glad to hear that :)

[@r0dwave268]

Riiight😭👀 tensiooon

[@milianmam]

Girl that last stretch had me lookin like a FOOL, but I loved this !

[@thejessnichole]

I’m so glad you did!

[@stasiajackson101]

Same 💀🖐️

[@decarlos8814]

As a guy who wants more bend, queen you outdid yourself! Can’t wait to do this every day for that arch😜

[@cccyte8868]

im doing this for him

[@thejessnichole]

LOL he’s gonna love it sis!

[@cccyte8868]

@@thejessnichole he sure will !!🥰

[@marshelleslaughter10]

Same

[@ogfairy]

Did it last?

[@Aideen98]

Question: how many months of stretching did it take for you to reach this level? Would help a lot 😩

[@christophermohais8938]

I've been following this routine for like 3 months or so now and I've actually passed her in a few poses. It helps that I'm a teenager and also I already had pretty flexible legs/arms.

[@thejessnichole]

That makes me so happy! And I agree with @christopher , a few months of this routine consistently and you’ll definitely see improvement!

[@christophermohais8938]

@@thejessnichole thank you so much too! you've helped me improve greatly. my arch is sooo much deeper

[@Aideen98]

Thanks so much both of you 🥰

[@christophermohais8938]

@@Aideen98 You're most welcome 😊 Also please keep up your routine you will surprise yourself like I have

[@Katie-zs1uj]

Ngl I came here after playing around and seeing what I'd look like doing that "if he said he needed a seat" Tiktok trend where you headstand and arch your back against the wall and realizing my "arch" is in fact linear lmao, I'm only on day 2 of doing this but I am far more sore than expected AND can already tell I'm going to have noticeable results before too long!

[@thejessnichole]

LOL thank you for sharing that with me! I’m so glad this has helped you! Keep it up girl, 30 days and that arch will go crazy 🥰

[@Katie-zs1uj]

@@thejessnichole I just did it for only my 4th time and I was able to push my arms off the ground for a full bridge/back bend and squealed!!! I can't believe I can already do that, you are magic

[@Bbyc104]

Doing this and I realized how I’m not flexible at all and I’m really stiff, as a plus size girl this was hard, hopefully I can become better in the next 1 month, will be doing this at least 5 times a week

[@thejessnichole]

You definitely can! I have a couple other videos for spine flexibility as well :)

[@Cutestjpg]

Same. I’m committing 3x a week. After one time, I was a little bit sore. Loose but sore. Also as a tip plus girl to plus girl, the stretch with the legs over the head is hard af!! But if you sit near your couch with your legs out in front, tuck chin to chest with slight bend forward with your arms palm down on the couch gives you the same stretch in that area.

[@rjeption]

Using this for my bench form 👀

[@lucamcsauce5661]

That’s what I thought it was for

[@NotJosh420]

Same

[@TomieA1]

A professional yoga instructor once recommended some of these stretches. I’m glad it’s a routine I can attempt and it’s not so bad. Thank you for putting this out here❤

[@thejessnichole]

I’m so glad you enjoyed it!

[@pinkchuu2018]

I've been doing this for a week and 4 days and omg i already saw results the 2nd day

[@thejessnichole]

And I love this for you!

[@inyoup8579]

The exercises are very wonderful and comfortable, make sure to do the exercises well in order to get really great results. I have a good body shape and my real height has increased by about 3 cm!

[@mysticalhighpriestessamari4355]

Wow!!! 👏 I am happy for you!! I'm starting these excercises today and I'm very optimistic for excellent results. I discovered this channel via meditation today and my intuition that has never failed me guided me here 😂 Best of luck to you ❤

[@thejessnichole]

That’s amazing lol

[@niyac734]

the amount of times i farted while trying to do these😭

[@thejessnichole]

😂😂😂

[@safiasaid292]

Thought I was the only one

[@jenlf2855]

😂😂😂

[@ryleecrider4988]

this made me realize how flexible i am. i did it all and even the advanced ones on first try and i didnt even know i could do that stuff

[@thejessnichole]

That’s wonderful to hear!

[@kamilahlovee]

what if i flip over?- 8:07 edit: i didn’t flip over :] update! i used to only be able to do a back bend for 3 seconds. i was still really close to the floor too. then i moved on to 5 seconds, but was still really close to the floor. and today i was able to hold for 10 seconds, and i wasnt close to the floor! its only my 4th day :]

[@ssohannah]

doing it for her 🥰

[@Pinesol605]

Need this for my husband to be happy 😂

[@jennag3226]

Same😂

[@jessicablake2492]

I'm excited, but the thought of this makes me want to set an appt with my chiropractor ahead of time. Lol ty

[@quiantebrownn9145]

when i bend over standing up my lower back doesn’t arch at all it goes up , will this help give me a arch ?

[@loukat3559]

wondering the same thats my goal rn

[@thejessnichole]

What do you mean it goes up? As in your back rounds?

[@Princessmimiii]

ThTs exactly what I was looking for lol!!

[@quiantebrownn9145]

@@thejessnichole yes my back rounds up wards , will this work out help ? i want to be able to completely bend over and arch my back 😭

[@quiantebrownn9145]

@@Princessmimiii i hope she replies again bc i hope this workout helps with that 😭😭😭

[@peacefulpurpose6982]

Loved this.

[@ginapham923]

Looking great! I need to try this

[@thejessnichole]

Absolutely!

[@abbyabby2500]

"were done with the hardest stuff, now for an easy one" *does the hardest stretch of the whole video*

[@thejessnichole]

😭😭😭

[@Zettaisenpai]

For real 😂amazing stretches though, going to try and keep doing this consistently.

[@MennieCanada-md9ni]

I’m glad I wasn’t the only on thinking this

[@makaylaeberly4949]

you look amazing !

[@Cirennaa]

Omg my back CRACKED when I did Plow Pose 🤣🤣🤣🤣🤣

[@alyssamosteller3441]

I never thought I had a butt or hips until I began working on correcting my posture!

[@thejessnichole]

That’s amazing 🙌🏽

[@alyssamosteller3441]

@@thejessnichole you’re amazing! I have been trying to do a back bend for MONTHS and I finally did today thanks to you!💕

[@N3dita]

Wow! May I ask how long it took you to ‘see’ your butt and hips, doing this stretch routine? 🥺🙏🏼

[@Akinimi]

@@N3ditaI’m not the commenter but to answer your question, for me personally I felt looser and it looked better in the mirror after my first stretch just because I hadn’t stretched in months, but it only took about a week or two to see real progress. I am in my teens though and i already had somewhat of a shape so that might have contributed to the quickness lol. Hope i helped :)

[@edel8674]

Do you have a beginner version of this. You say to “work up to it”. Can you show me what that looks like please. I loved all these stretches but could barely do any of them. Recovering from cancer and want get my body moving. Thank you.

[@thejessnichole]

You know what… I don’t have a beginner version. But just bc you made this comment, that will be my next video ❤️

[@thejessnichole]

Stay tuned!

[@edel8674]

@@thejessnichole oh wow! That’s amazing. Thank you so much. You’re beautiful inside and out. ❤️

[@thejessnichole]

Thank you!! Do you mind telling me which poses you had the hardest time getting into as a beginner?

[@edel8674]

@@thejessnichole Hi I’m so sorry for the delay. 3:40. Then I struggle especially with 7:28 onwards. Thank you so much. I’m so excited.

[@Eleven_19]

For 2:52 or the downward dog or something you put your feet together and wide hips as much as you can you put the chest in ground and stretch out arms but will the stretch still work if you can’t put chest on ground?

[@se5594]

Will this help with lower back pain? I feel so tight no matter what exercises i do.

[@ShapingSarah]

Amazing stretch thank you!!

[@thejessnichole]

Absolutely! Thank you for watching 🙌🏽❤️

[@bella-rb6xn]

i dont even have a boyfriend but damn im gonna practice this i need to ✨learn✨

[@thejessnichole]

LOL yes girl! It’s honestly great for your overall spinal health

[@bella-rb6xn]

@@thejessnichole so true bestie

[@shitswangin3153]

Welp. When and or if you do, if it's anything like her's, I would definitely proudly be your zaddy 😂🤣

[@bella-rb6xn]

@@shitswangin3153 my form's gettin good honestly

[@nyaclark4763]

How long do you do each of these stretches for?

[@thejessnichole]

Anywhere from 30seconds to 1 min, the more you do it the easier it becomes!

[@itscarmieluv2927]

Day 3 and im finally able to do a back bend again 🥹🥰

[@thejessnichole]

Yay!!!

[@Aaron-oo7mn]

Now we know the tutorials girls be looking up on KZbin

[@thejessnichole]

As they should 😂😂

[@sheniquaa257]

I’m glad I’ve just came across this video, how many times a week can I do this ?

[@thejessnichole]

The first week, you will probably have a sore back, but after that, you can easily do this routine everyday!

[@Chatt-town]

❤❤❤❤❤❤you queen keep shining ❤❤❤

[@meradaa5736]

alr ima do ts for a week n see, i really need to improve my back 😭. day 1: ✅ dat 2: was very sleepy, but ordered me some yoga clothes! day 3: ✅

[@thejessnichole]

Yes! Keep us updated :)

[@meradaa5736]

@@thejessnicholewill do!! 🥰

[@TailEnta]

How has your journey gone?

[@meradaa5736]

@@TailEnta i gave up on doing it everyday, but i do it here n there, my back has improved a lot, i harley have back pain like how i use to, n my bf noticed it as well 😂

[@tylerwilson7588]

Says we're done with the hard ones and then does the hardest one lol

[@Sim-ph5lj]

Do you reckon this will help improve my deadlift form (I’m a dude)

[@TheHolyBud]

👍 yep it will because it helped me

[@vazorta4049]

Exactly I looked this up for my bench press and all I see is females talking about getting fucked (not complaining tho,kinda hot)

[@thejessnichole]

😂😂😂

[@ljcarter4527]

Will this help enhance the appearance of the arch?

[@thejessnichole]

Absolutely!

[@janisb577]

the way my back cracked while doing these😭😭

[@xjm.00]

11 and learning this for my man🥰 wish me luck

[@cloudsenpai9258]

11?! Girl you're playing right??

[@ekaterina_shum]

Juliet no 🤚

[@sed1589]

Relax guys, she meant the time.

[@Lifegr772]

I see you 💪🏽💪🏽🖤

[@thejessnichole]

🙏

[@recklessgoof7]

Is this okay to do while pregnant? I’m so stiff and tight especially in the lower back. But I’m scared deep stretching will harm baby somehow.

[@thejessnichole]

I have never been pregnant so I definitely don’t want to steer you wrong! I would consult your doctor. Also - let me know what they say! I may can make a modified version of this for pregnant women :)

[@babyyodapeakokkin6720]

It's all about the ARCH really

[@thejessnichole]

Absolutely

[@69sexyladycat]

Can you do some stretches for abs?. I had a TT over a yr ago and I'm still really tight in my abs.

[@thejessnichole]

Yes ma’am I got you!!

[@MennieCanada-md9ni]

I have been doing this every day for 5 days and now I’m having pain in my back. Should I take a break?

[@thejessnichole]

Yes :( over stretching your muscles is a real thing.

[@DoktorValkyria]

I need to do this to make my lower back more flexible.. the upper parts of my back are flexible but not my lower for some reason...

[@thejessnichole]

Plow pose, and puppy pose are gonna get your lower back that flexibility it needs 👌🏽 I demonstrated both poses in this video!

[@DoktorValkyria]

@@thejessnichole Yeah! They def. seem to help! I'll be doing this daily for 2 weeks and will report how my lower back has been going! Thank you so much for the reply!

[@thejessnichole]

@@DoktorValkyria awesome!!! Can’t wait to hear about your progress ☺️ you got this!

[@DoktorValkyria]

@@thejessnichole aaa! thank you so so muuch!

[@dayah7047]

@@DoktorValkyria updates ?

[@Arthad]

When I'm doing the reach stretch, I keep losing my balance if I don't have the other hand behind me, so grabbing the other foot makes me fall back

[@thejessnichole]

Which stretch?

[@Arthad]

@@thejessnichole the last one basically

[@sarahrichards6982]

Needed this I'm so stiff 😞

[@thejessnichole]

Everyone could use it!

[@nekxsi]

how long do i hold each pose for? or so i just stop when you stop?

[@thejessnichole]

The pose begins when you’re ready to get out of it 🫶🏽

[@nekxsi]

@@thejessnichole i’m still a little lost 😔

[@swiftyasaninja]

How does compressing your spine stretch it?

[@thejessnichole]

It’s a counter stretch!

[@choosnau]

Just trying to make my man happy

[@thejessnichole]

Aren’t we all girl! 😂

[@realadvantageproductions563]

Deepen your arch and back stretch routine, The Jess Nichole. I like it! You did a good job with this one. You are the yoga queen. Damn you so flexible! Very inspiring. Great video! I have just sub77fscribed to your channel. So congrats, you just got another one. I'm on this platform myself. So it's nothing for me to check you out. See what you are all about. No problem with at least giving your content a shot. After all, I'm trying to do the same thing you are, on here. I think we have the same goal.

[@thejessnichole]

Thanks so much for the kind words! ❤️

[@Prod_by_7]

Gotta be ready for the homies

[@vscotaylor4910]

MORE CAT COW VIDEOS 🥰

[@pinkchuu2018]

Can you do a video about getting ur neck straight

[@thejessnichole]

What do you mean 😭

[@pinkchuu2018]

​@thejessnichole like getting rid of the bump behind ur neck

[@silverlake101]

dowagers hump

[@mkatyayani7510]

Steps of surya namaskar👍

[@taneshamontrose3999]

I feel I break my back

[@bobchlarson788]

Hello bottoms 💖

[@emmanichol4360]

Finally been able to do the camel stretch only after 3 days of doing this!!

[@parisdangelo8170]

💯💯💯💯💯💯

[@chopsticck6486]

Ik why I'm here yall...

[@abbyabby2500]

Same bitch

[@ameliapatterson-x4u42]

Also some of us just have crippling anxiety. Drink tequila and your back will definitely be arching at a 90 degree angle. Guys want to emotionally and verbally abuse you but expect you to be comfortable around them still

[@dennif4989]

I can’t even do this with my feet flat on the floor. My body is weird 😢

[@MidnightPodcast]

OMFGGGGGGGGGGGGGGGGGGGGGGGGGGGG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@lolamaisyw-zk2iu]

The stretches are great!❤ but the music 👎

[@thejessnichole]

Lmaoooo I appreciate the honest feedback 😭

[@lolamaisyw-zk2iu]

Your welcome ❤abit of yogi calm music would be nice

[@BostonKaser]

i want boys to think im cute so im going to get a good arch and post it all over twitter

[@thejessnichole]

Let me know how that works for you!

[@hiiiiiiiiiii5194]

why am i this freaky

[@FollowerofDuck]

girl my back is too inflexible

[@LS_jr]

Me trying to help my gf

[@svetikchum6988]

Where is your jogger pants from

[@ewok9264]

Oh my fuck

[@uniqdivas5955]

I really need your help ma'am, we want to learn how to make our body flexible in order to improve our sex life Majority of nigerian women has little access to gym, can we use your video for tutorial on whatsapp and KZbin ma'am

[@thejessnichole]

Lol you are more than welcome to use my video! Thank you for asking, all I ask is that they like and/or comment on it 🤗❤️

[@uniqdivas5955]

@@thejessnichole thank you ma'am

[@ChristosMamakakis]

Im just here to help my gf out

[@IamStempie]

My legs can’t spread that far bruh

[@mauif7639]

here to help my girlfriend lol

[@gayfrog3272]

Here for strictly Christian reasons.

[@comentario6201]

Femboys watch and learn!!

[@ruparoy1781]

Bro that's just sun salutations..... Simple ass sun salutations

[@kingclampz6081]

Hot

[@Rohan_is_discovering]

Gentleman!!... Let's concentrate only on the exercise please...

[@madonnafitzgerald7840]

Ew

[@elviseinstein5944]

Are u 4’0 ? 🤣

[@thejessnichole]

5’4 :)

[@cobyo9497]

Drop dead gorgeous 😍

[@MsPruffy]

These stretches are 😍 after an intense ballet barre class. Helps me quickly target and soothe my lower back problem areas 🩰

[@thejessnichole]

So glad I could help you ❤️❤️

[@YoShiCrazii]

Great video!! I’m so mad it took me so long to find this video ! 🥲 anyways about how long till I see improvement?

[@thejessnichole]

Aw thank you! Do this everyday for 7 days and you’ll see improvement! 30 days if you really want to have a flexible spine

[@ruparoy1781]

Bro that's just sun salutations..... Simple ass sun salutations