Seated Lumbar Flexion Stretch | Forward Bend Exercise for Older Adults

The seated lumbar flexion stretch, also known as the seated forward bend, is a chair-based movement that stretches the lower back and hamstrings.
It helps older adults relieve stiffness, improve flexibility, and support safe forward-bending movements in daily life.

How to Do the Seated Lumbar Flexion Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor, hip-width apart.

  • Slowly bend forward at the hips, letting your chest move toward your thighs.

  • Allow your arms to drop naturally toward your feet or the floor.

  • Reach comfortably toward your toes (or shins/knees if that’s as far as you can go).

  • Relax your neck and shoulders as you hold the stretch.

  • Hold the position for 20–60 seconds, then slowly return to sitting tall.

simple seated neck stretch for seniors
Lumbar Flexion stretch for seniors over 60

TIPS:

  • Move slowly and avoid bouncing or jerking.

  • Go only as far as is comfortable — do not force the movement.

  • Keep your feet flat on the floor throughout the stretch.

  • Breathe deeply and relax into the stretch.

MUSCLES STRETCHED:

  • Lower back (lumbar spine muscles)

  • Hamstrings (back of thighs)

  • Glutes (mild stretch)

BENEFITS:

  • Relieves tightness in the lower back and hamstrings.

  • Improves flexibility for bending, tying shoes, and daily tasks.

  • Promotes relaxation and release of tension in the spine.

  • Helps counteract stiffness from prolonged sitting.

BEGINNER VERSION:

  • Place hands on your thighs and slide them down only partway.

  • Hold for a shorter time (10–20 seconds) and return upright slowly.

  • Use a cushion on your lap to lean onto for extra support.

PROGRESSION OF EXERCISE:

  • Reach closer toward your toes or the floor as flexibility improves.

  • Hold closer to 60 seconds, breathing deeply throughout.

  • Add a gentle rocking motion side to side to increase stretch in the lower back.

  • Combine with Seated Lumbar Extensions for balanced spinal mobility.