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Seated Lumbar Side Flexion Stretch | Side Bend Exercise for Older Adults

The seated lumbar side flexion stretch is a chair-based movement that lengthens the muscles along the side of the waist and lower back.
It helps older adults reduce stiffness from sitting, improve posture, and increase flexibility for daily movements such as reaching and bending.

How to Do the Seated Lumbar Side Flexion Stretch Safely

INSTRUCTIONS:

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

  • Place one hand behind your head with the elbow pointing outward.

  • Let your other arm relax by your side.

  • Slowly lean your upper body to the side of the relaxed arm, sliding it gently down toward the floor.

  • Hold the stretch for 20–60 seconds, then return to upright and repeat on the other side.

simple seated lumbar stretch for seniors
simple seated neck stretch for seniors over 60
simple seated neck muscle stretch for seniors

TIPS:

  • Keep both hips flat on the chair, don’t lift one side.

  • Avoid twisting. The movement should be directly sideways.

  • Move only as far as is comfortable. Do not force the stretch.

  • Breathe deeply and steadily, relaxing into the position.

MUSCLES STRETCHED:

  • Obliques (sides of the waist)

  • Quadratus lumborum (deep side muscles of the lower back)

  • Intercostal muscles (between the ribs)

BENEFITS:

  • Relieves stiffness in the sides and lower back.

  • Improves side-bending mobility for reaching and bending.

  • Helps counteract tightness from prolonged sitting.

  • Supports posture and spinal flexibility.

BEGINNER VERSION (EASIER OPTION):

  • Keep both hands by your sides and slide one arm down your leg instead of placing a hand behind the head.

  • Lean only a small amount to the side.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

NOTES ABOUT HAND-BEHIND-HEAD POSITION:

  • Placing one hand behind the head can help open the chest and encourage upright posture.

  • However, some may find this position uncomfortable due to shoulder or neck stiffness.

  • If so, use the arm-by-side version for comfort and safety.

PROGRESSION OF EXERCISE:

  • Slide your arm lower down the side of the chair/leg for a deeper stretch.

  • Hold closer to 60 seconds with deep breathing.

  • Progress to the arm-overhead variation (raising one arm up and over as you lean) for a stronger stretch through the side body and ribs.