Sitting Lower Trunk Extensor Stretch
Seated on a chair with the knees apart, the back rounds forward until the head and the belly hang between the legs, stretching the lower back; held for time.
How to do it
Setup
Seated on a chair, feet flat and wider than the hips, back upright, arms relaxed.
Steps
- Round the upper back and begin to fold forward.
- Let the head, chest and belly sink between the thighs, and hold.
- Roll up slowly, stacking the back one vertebra at a time.
Common mistakes
Diving down fast: fold slowly; the lower back needs time to let go. Lifting the buttocks off the chair: stay seated so the stretch stays in the back. Standing straight up after the hold: roll up slowly to avoid a head rush.
Breathing
Slow and even through the hold.
