Chair Lower Back Stretch
Chair Lower Back Stretch is a flexibility – lats and side of the torso exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Erector spinae
- Exercise type
- Flexibility – lats and side of the torso
Exercise technique
- Seating
Sit upright on a chair with both feet on the floor.
- Support
Hold the side edge of the seat with one hand.
- Arm
Reach the other arm overhead.
- Side bend
Reach the upper arm toward the supporting hand and bend your torso sideways.
- Pelvis
Keep both sitting bones on the chair.
- Hold
Maintain the stretch while breathing into the side ribs of the reaching side.
- Return
Lightly brace your abdominals, rise to the center and repeat on the other side.
Key technique points
- Keep both hips on the chair.
- Reach sideways without folding forward.
- Hold your upper arm at a comfortable angle.
- Stabilize the chair with your lower hand.
- Expand your side ribs as you breathe.
- Do not force your neck sideways.
Common mistakes
Lifting the hip
Keep the sitting bone on the stretching side on the seat.
Turning forward
Do not turn your chest toward the floor during the side bend.
Compressing the upper shoulder
Do not press your arm against your ear and strain the front of your shoulder.
Pulling the head
Do not use your hand to apply force to your neck.
Hanging from the lower arm
Do not pull hard on the chair to increase the stretch.
Rising quickly
Do not swing your torso out of the side bend.
Frequently asked questions
Chair Lower Back Stretch: why is “Lifting the hip” a mistake?
Keep the sitting bone on the stretching side on the seat.
Chair Lower Back Stretch: why is “Turning forward” a mistake?
Do not turn your chest toward the floor during the side bend.
Chair Lower Back Stretch: why is “Compressing the upper shoulder” a mistake?
Do not press your arm against your ear and strain the front of your shoulder.
Chair Lower Back Stretch: why is “Pulling the head” a mistake?
Do not use your hand to apply force to your neck.
Chair Lower Back Stretch: why is “Hanging from the lower arm” a mistake?
Do not pull hard on the chair to increase the stretch.
Chair Lower Back Stretch: why is “Rising quickly” a mistake?
Do not swing your torso out of the side bend.
What should I focus on when doing Chair Lower Back Stretch?
Keep both hips on the chair. Reach sideways without folding forward. Hold your upper arm at a comfortable angle. Stabilize the chair with your lower hand. Expand your side ribs as you breathe. Do not force your neck sideways.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.