Seated Lower Back Stretch

Setup

1. 01Sit on a bench or chair with the feet flat and slightly wider than the hips.
2. 02Sit tall with the hands resting on the thighs.
3. 03Exhale and relax the shoulders before folding.

Execution

1. 01Round forward slowly, letting the chest drop between the thighs.
2. 02Reach the hands toward the floor or hold the ankles.
3. 03Let the head hang and breathe slowly into the lower back.
4. 04Hold the stretch, then walk the hands up the legs to return upright.

Checkpoints

• -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.

Common mistakes

• -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.