SEATED LUMBAR EXTENSION STRETCH

SEATED LUMBAR EXTENSION STRETCH TECHNIQUE

INSTRUCTIONS:

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

  • Place your hands in the small of your back, fingers pointing downward, for gentle support.

  • Slowly arch your lower back by pressing your chest forward and lifting your sternum upward.

  • Use your hands to support and guide the movement.

  • Hold briefly at the end of the motion, then return to a neutral seated position.

  • Repeat for the desired number of repetitions.

TIPS:

  • Keep the motion slow and controlled — don’t lean back too far.

  • Use your hands as gentle support, not to push forcefully.

  • Focus on lengthening through the spine rather than collapsing backward.

  • Breathe out as you extend, breathe in as you return.

MUSCLES WORKED:

  • Lumbar extensors (lower back muscles)

  • Core stabilisers

  • Postural muscles

BENEFITS:

  • Strengthens and mobilises the lower back.

  • Improves posture and spinal alignment.

  • Reduces stiffness from sitting for long periods.

  • Helps with functional movements like standing tall and bending safely.

BEGINNER VERSION:

  • Perform a very small extension range with light hand support.

  • Hold for just 1–2 seconds before returning upright.

  • Fewer repetitions at first, building up gradually.

PROGRESSION OF EXERCISE:

  • Hold the extended position for 3–5 seconds before returning.

  • Combine the movement with a gentle chest opener (drawing elbows slightly back).

  • Perform with hands behind the head instead of at the lower back for more challenge.

  • Progress to Standing Lumbar Extensions for increased range and balance.