Stretch - Chair Upper Body
Recommendations: 1-3 Sets, 10-20 Dur
Beginner Upper Back Shoulders Strength Flat Bench Gym Home
Purpose: This exercise stretches the lower back muscles.
Benefits: This exercise will also work the traps and lats.
Sit in a chair or supine (flat) bench. Use both hands to hold the sides of the bench for support. Try to relax your back muscles. This is the starting position. Bend forward and try to put your chest onto your thighs. Continue to hold onto the bench with both hands. Pause for about 10-20 seconds. Do not bounce, just allow a steady continuous stretch. Return to the starting position, sitting upright on a flat bench, holding the bench with both hands. Try to relax your 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.
Step 1
Sit upright on a flat bench, holding the bench with both hands.
Sit in a chair or supine (flat) bench. Use both hands to hold the sides of the bench for support. Try to relax your back muscles. This is the starting position.
Step 2
Slowly bend forward and touch your chest to your thighs. Pause.
Bend forward and try to put your chest onto your thighs. Continue to hold onto the bench with both hands. Pause for about 10-20 seconds. Do not bounce, just allow a steady continuous stretch.
Step 3
Return to the starting position.
Return to the starting position, sitting upright on a flat bench, holding the bench with both hands. Try to relax your back muscles. Breathe normally.