Seated Lumbar Extension Stretch | Lower Back Stretch for Older Adults
The seated lumbar extension stretch is a chair-based movement that improves flexibility and mobility in the lower back.
It helps older adults reduce stiffness from sitting, improve posture, and support safer bending, reaching, and standing movements.
This stretch can be performed by placing the hands on the small of the back or behind the head for support.
How to Do the Seated Lumbar Extension Stretch Safely
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.