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Lower Back · Beginner

Seated Lower Back Stretch

Seated rounded-back stretch using gentle spinal flexion and relaxed breathing to lengthen the lower and upper back.

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Exercise overview

Training details

Lower BackUpper Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit with the knees bent, feet planted, and hands resting lightly on the thighs.
  2. 02Tuck the chin and begin rounding the upper back while drawing the abdomen gently inward.
  3. 03Continue folding forward until the forearms or torso rest comfortably near the thighs.
  4. 04Relax the neck and breathe into the back and sides of the rib cage without forcing the stretch.
  5. 05Press through the feet and restack the spine slowly to return upright.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChair Lower Back Stretch

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Alternatives

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