Lower Back Stretch (Chair)

A seated lateral side bend stretch to lengthen the lats and lower back muscles for improved spinal mobility.

Instructions

1. Sit upright on a chair with your back straight and your feet flat on the floor.
2. Engage your core to maintain proper posture throughout the stretch.
3. Raise one arm overhead and bend laterally to the opposite side.
4. You can hold onto the chair with your free hand for added stability and to deepen the stretch.
5. Continue bending to the side, feeling the stretch extending along your lateral back, lats, and lower back.
6. Hold the stretched position for 10 seconds while breathing steadily.
7. Return to the upright position and repeat the stretch on the opposite side.

Tips

• This is an excellent lateral spine and lat stretch that is easy to perform
• Keep your hips stable on the chair throughout the movement
• Move slowly and smoothly into the stretch, avoiding bouncing
• Extend the stretching arm upward and over your head for maximum reach
• You can hold the chair seat with your other hand to increase stretch intensity
• This stretch helps maintain spinal mobility and flexibility
• Perform this after workouts when muscles are warm
• Hold each side for 10-15 seconds for adequate stretching benefits