Bearly Fit
Chair Lower Back Stretch
Also known as: Seated Forward Flexion Stretch • Chair Forward Bend • Seated Lower Back Stretch • Chair Back Stretch • Seated Lumbar Stretch
This one's a go-to for releasing tension in the lower back. Just sit, lean forward, and let gravity do the work. We use it in the gym whenever a bear needs to loosen up after heavy lifting or long hours at the desk - simple, effective, and easy to work into any routine.
Instructions
- Sit on the edge of a chair with your feet flat on the ground.
- Slowly bend forward at the hips, keeping your back straight, and reach towards your feet.
- Hold the stretch for 15-30 seconds while breathing deeply.
- Slowly return to the starting position.
Benefits
- Relieves lower back tension
- Increases flexibility in the back and hamstrings
- Improves posture
- Reduces risk of lower back injuries
Key Points
- Keep your back straight while bending forward.
- Avoid bouncing or jerky motions.
- Breathe deeply throughout the stretch.
Common Mistakes
- Rounding the back
- Holding the breath
- Performing the stretch too quickly
Muscle Groups
Upper LegLower BackGlutes
