Stretch - Chair Lower Back

Recommendations: 1-3 Sets, 10-20 Dur

Beginner Lower Back Traps Strength Flat Bench Gym Home

Purpose: This exercise stretches the lower back muscles.

Benefits: This exercise will also work the traps in addition to the lower back.

Sit in a chair or supine (flat) bench. Lift your right arm straight up. Use your left hand to hold the side of the bench for support. Try to relax your lower back muscles. This is the starting position. Bend to the left side. Keep your right arm over your head. Hold onto the bench with your left hand. Pause for about 5-10 seconds. Do not bounce, just allow a steady continuous stretch. Return to the starting position, sitting upright on a flat bench with your right arm over your head. Try to relax your lower back muscles. Breathe normally. Repeat for the recommended number of repetitions. Sit in a chair or supine (flat) bench. Lift your left arm straight up. Use your right hand to hold the side of the bench for support. Try to relax your lower back muscles. This is the starting position. Bend to the right side. Keep your left arm over your head. Hold onto the bench with your right hand. Pause for about 5-10 seconds. Do not bounce, just allow a steady continuous stretch. Return to the starting position, sitting upright on a flat bench with your left arm over your head. Try to relax your lower back muscles. Breathe normally. Repeat for the recommended number of repetitions.

The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The spine plays a big role in overall health, so the lower back is one of the most important muscle groups in the body.