Goalora
Support
← All exercises

Chair Lower Back Stretch

beginner · stretch

Chair Lower Back Stretch

Setup

Pick a sturdy chair with no wheels and push its back against a wall so it cannot slide. Sit tall with both feet flat on the floor and your hips settled back into the seat. Rest one hand lightly on the edge of the chair for balance.

Execution

  1. Reach one arm straight overhead, lengthening that side of the torso before you bend.
  2. Tip the torso toward the opposite side from the reaching arm, letting the whole upper body move together rather than just bending the neck.
  3. Keep the hips still on the seat throughout; the stretch should come from the ribs, not from twisting the hips.
  4. Hold for 15-20 seconds while breathing steadily, feeling the stretch along the lengthened side.
  5. Return to sitting tall, switch arms and repeat, holding the same time on the other side.

Breathing

Breathe slowly and use each exhale to let the ribs lengthen a little further. Holding your breath tightens the muscle and wastes the stretch.

Quick cues

  • Reach long, then lean over.
  • Hips stay planted on the seat.
  • The stretch comes from the ribs.
  • Let the exhale add more length.
  • Switch arms, hold the same count.

Common faults

  • Fault: Only bending the neck and head sideways while the torso stays upright

    Fix: Reach the arm overhead first, then let the whole ribcage follow the arm as you lean.

  • Fault: The hips sliding sideways or lifting off the seat

    Fix: Rest the free hand on the edge of the chair to lock the hips in place through the movement.

  • Fault: Leaning forward or backward instead of tipping straight sideways

    Fix: Picture the torso pressed between two panes of glass and move only within that plane.

  • Fault: Snapping into the lean and bouncing straight back out

    Fix: Ease into the lean slowly and hold still for the full 15-20 seconds before coming back up.

Equipment

chair

Muscle groups

back, core