Seated Lower Back Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Lower Back Stretch is a bodyweight exercise designed to improve flexibility and mobility in the upper and lower torso. While it primarily targets the lats, the twisting motion also stretches the lower back, helping to relieve tension and improve spinal rotation. Performed from a seated position with legs extended, the exercise involves crossing one leg over the other and gently twisting the upper body toward the bent knee, holding the position to deepen the stretch. It requires no equipment and emphasizes controlled, mindful movement, making it ideal for enhancing flexibility, reducing muscle tightness, and promoting better posture.
How to Perform
Sit comfortably on the floor with your legs extended straight ahead, keeping your back tall and shoulders relaxed.
Bend your right knee and cross your right foot over the outside of your left thigh, resting it firmly on the floor.
Bring your left elbow to the outside of your right knee and gently rotate your torso toward the bent leg, allowing your spine and lats to lengthen naturally.
Maintain this position for 15-30 seconds, breathing slowly and deeply, and with each exhale, try to relax further into the stretch without forcing it.
Slowly unwind from the twist and switch sides by bending your left knee and placing your left foot on the outside of your right thigh.
Position your right elbow on the outside of the left knee and rotate your upper body to the left, feeling the gentle stretch along your lower back and side torso.
Hold this twist for 15-30 seconds, continuing to breathe evenly and easing slightly deeper into the stretch with each breath out.
Release the twist fully, straighten your legs, and return to the starting seated position, keeping your movements controlled and mindful.
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Tips
Keep your spine long and shoulders relaxed to avoid unnecessary strain.
Twist gently—never force your torso beyond a comfortable range of motion.
Engage your core lightly to protect your lower back during the twist.
Breathe deeply and steadily, using each exhale to deepen the stretch gradually.
Avoid hunching forward; maintain an upright posture throughout the exercise.
Move slowly into and out of the twist to prevent sudden strain or injury.
Focus on feeling the stretch in the lats and lower back rather than forcing a full rotation.
Perform the stretch on both sides equally to maintain spinal balance and flexibility.
How Not to Perform
Do not hunch your back or round your shoulders forward, as this shifts tension away from the lats and lower back.
Avoid forcing the twist beyond your natural range of motion, which can strain your spine or muscles.
Do not hold your breath; shallow or irregular breathing reduces the effectiveness of the stretch.
Avoid jerky or fast movements when twisting in or out of the stretch, as sudden motion can cause injury.
Do not let your core relax completely; an unsupported lower back can increase risk of strain.
Avoid leaning excessively on the elbow or knee for leverage, which reduces the stretch in the targeted muscles.
Do not neglect stretching both sides equally, as imbalances can develop over time.
Avoid performing the stretch on a hard or slippery surface without support, which can compromise stability and safety.
Do not rush the hold; cutting the stretch short prevents proper muscle elongation and relaxation.
Avoid turning your head sharply with the torso; keep the neck aligned to prevent strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
