Smart Workout Diary

Low Back Chair Stretch

The Low Back Chair Stretch is a gentle seated stretch performed using a stable chair. It lengthens the muscles of the lower back and can also ease tension around the hips and upper back. It supports mobility, posture awareness, and recovery after prolonged sitting.

Demonstration

Low Back Chair Stretch — demonstration 1
Low Back Chair Stretch — demonstration 2

Instructions

  1. Set up a stable chair on a non-slip surface and sit near the front edge with both feet flat, about hip-width apart.
  2. Lengthen your spine and rest your hands lightly on your thighs. Keep your shoulders relaxed and your neck neutral.
  3. Exhale and fold forward slowly from the hips, allowing your chest to move toward your thighs and your arms to hang comfortably.
  4. Relax into the stretch through the lower back without forcing the range. Keep both feet grounded and avoid bouncing.
  5. Hold while breathing steadily, then engage your abdominal muscles gently and return to sitting slowly, stacking the spine upright.
Muscle Group
Lower Back
Type
Stretching
Equipment
Other
Difficulty
Beginner

Technique tips

  1. Move from the hips rather than rounding aggressively through the lower back.
  2. Use an easy range; a mild stretch is appropriate, but stop if you feel sharp or worsening discomfort.
  3. Keep breathing slowly and avoid holding your breath while folded forward.
  4. Choose a secure chair without wheels, or place it so it cannot slide.
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