LUMBAR SIDE FLEXION STRETCH (SIDE BEND)
MUSCLES STRETCHED: Lower back (Lumbar Spine), Obliques
Step-by-Step Guide for Older Adults
Sitting up tall in your chair with your shoulders back and down.
Place one hand behind your head, and your other hand straight beside you.
Slowly lean down to the side with the straight arm until you can feel a stretch on the opposite side. (If you have difficulty placing your hand behind your head, just keep it on your lap).
Hold for the set time and repeat on the opposite side.
Benefits of Seated Lumbar Side Flexion Stretch for Old Adults
Improved Posture and Mobility: Regular practice aligns the spine and shoulders, promoting a more comfortable posture, and enhances lumbar flexibility, easing daily movements.
Pain Reduction and Enhanced Circulation: Alleviates lower back tension and pain, while encouraging blood flow to the area, reducing inflammation and discomfort.
Relaxation and Mental Benefits: Facilitates physical and mental relaxation, effectively reducing stress levels and improving mental clarity through deep, mindful breathing.
Core Strengthening and Balance: Strengthens core muscles, contributing to abdominal strength, stability, balance, and aiding in fall prevention.
Convenience and Accessibility: A simple, easily accessible exercise suitable for various fitness levels, offering the convenience of being performed anywhere.