A gentle stretch performed while seated to target the lower back and lats, also engaging the glutes and hamstrings. This exercise is suitable for improving flexibility and relieving tension in the lower back area.
Also Works
GlutesHamstrings
How to Perform
1
Sit on the edge of a chair with your feet flat on the ground.
2
Place your hands on your thighs or on the sides of the chair for support.
3
Slowly lean forward from your hips, keeping your back straight.
4
Feel the stretch in your lower back and hold for 20-30 seconds.
5
Slowly return to the starting position and repeat for the desired number of repetitions.
Pro Tips
•Hinge forward from the hips rather than rounding the spine to stretch the lower back safely.
•Let your head and neck relax as you lean forward; don't crane your neck to look up.
•Breathe deeply into the stretch and let gravity pull your torso forward gradually.
Common Mistakes
•Aggressively rounding the spine to 'push' into the stretch instead of gently hinging at the hips.
•Bouncing in and out of the stretch, which can irritate the lower back muscles and ligaments.
•Holding the breath, which causes the muscles to tense up rather than relax.