Exercise guide
Chair Lower Back Stretch
The Chair Lower Back Stretch is a seated side bend performed with one arm reaching overhead. Despite the name, the position may be felt more strongly through the lats and side of the torso, with the lower back also involved. The chair provides a stable base.
Training context
Benefits of the seated side-bend stretch
The exercise provides a simple way to move the torso laterally without needing to kneel or lie on the floor. Holding the chair with the free hand helps keep both hips grounded.
The movement should remain a side bend rather than a forward fold or torso rotation. A small range may be enough to create a noticeable stretch.
Technique overview
Keep both hips on the chair
Sit upright and hold the chair with one hand. Reach the opposite arm overhead and lean gently to the side without twisting the chest. Hold for about 10 seconds, return to the center slowly, and repeat on the other side. Stop before the lower back feels compressed or pinched.
Treat this as an overview and use a range, pace, and setup you can control.