라이브러리로시작 
끝 
운동 라이브러리
Seated Lower Back Stretch
A seated forward-fold stretch that lengthens the spinal erectors and lower back, useful between heavy hinge sets or after training.
스트레칭맨몸Spinal flexion stretch
주동근
척추기립근
협응근
광배근둔근햄스트링
장비
맨몸
패턴
Spinal flexion stretch
준비 자세
- 01Sit on a bench or chair with the feet flat and slightly wider than the hips.
- 02Sit tall with the hands resting on the thighs.
- 03Exhale and relax the shoulders before folding.
수행
- 01Round forward slowly, letting the chest drop between the thighs.
- 02Reach the hands toward the floor or hold the ankles.
- 03Let the head hang and breathe slowly into the lower back.
- 04Hold the stretch, then walk the hands up the legs to return upright.
체크포인트
- -The fold is slow and relaxed, not a fast collapse.
- -Breathing stays deep, expanding the lower back on each inhale.
- -The stretch feels like a gentle pull along the spine, never sharp pain.
- -Return to upright is gradual, using the hands for support.
흔한 실수
- -Bouncing in the bottom position.
- -Holding the breath, which keeps the erectors tense.
- -Sitting too far back so the thighs block the fold.
- -Snapping upright quickly after the hold.
프로그래밍 노트
- -Hold 20 to 45 seconds for 2 to 3 rounds after deadlifts, squats, or rows.
- -Skip loaded spinal flexion stretches during an active lower back flare-up; keep it gentle.
- -Works well paired with a hip flexor or lat stretch in a cooldown circuit.