Exercise
LOW BACK CHAIR STRETCH
Stand
Squat
Form cues
Sit upright with feet flat on the floor before you begin leaning
Reach tall with your top arm before leaning sideways
Keep your hips square to the front — avoid rotating your pelvis
Hold the chair firmly with your lower hand for stability
Breathe into the stretch and relax deeper on each exhale
Instructions
Step-by-step technique
Sit upright in a sturdy chair with your feet flat on the floor, hip-width apart.
Place one hand on the seat of the chair at your side for support.
Raise the opposite arm overhead, reaching toward the ceiling.
Slowly lean sideways toward the hand gripping the chair.
Feel the stretch along your lower back and side on the raised arm's side.
Hold for 20–30 seconds, breathing steadily and deeply.
On each exhale, try to relax a little deeper into the stretch.
Return to upright and repeat on the opposite side.