Seated Lower Back Stretch

Description

How to Do Seated Lower Back Stretch

1. 1
   Setup

   Sit on the floor with your legs extended straight in front of you and your feet together.

2. 2
   Setup

   Bend your knees slightly, allowing your feet to remain flat on the floor, hip-width apart.

3. 3

   Slowly round your lower back, initiating the movement by tucking your chin towards your chest and letting your upper body fold forward.

4. 4

   Reach your hands towards your shins, ankles, or feet, gently pulling yourself deeper into the stretch while maintaining a rounded spine.

5. 5

   Breathe deeply and hold the stretch, allowing your lower back muscles to release tension.

Tips

• Focus on rounding through your lumbar spine rather than just hinging from your hips; imagine your belly button pulling towards your spine.
• Use your breath to deepen the stretch: Inhale gently, and as you exhale, try to relax further into the forward fold.
• Do not bounce or use jerky movements; a static hold allows the muscles to relax and lengthen safely.
• If reaching your feet is difficult, hold onto your shins or place your hands on the floor beside your legs.

Common Mistakes

• ×Rounding only the upper back instead of the lower back; actively initiate the movement by tucking your pelvis and rounding from your lumbar spine.
• ×Holding your breath during the stretch; breathe slowly and deeply to facilitate muscle relaxation and improve flexibility.
• ×Bouncing into the stretch, which can cause muscle strain; instead, hold a gentle, continuous stretch without jerky movements.