Cool-down · Beginner

Chair Lower Back Stretch

This seated side bend gently lengthens the muscles along your spine and the sides of your torso. It's a simple way to release tension that builds up in your lower back after sitting, walking, or any activity. Because you're seated, you have full control over how far you reach — making it easy to find a comfortable range that works for your body.

1. 01

   Sit near the front edge of a sturdy chair so your feet rest flat on the floor, hip-width apart.

2. 02

   Sit tall before you begin — imagine a string gently pulling the top of your head toward the ceiling.

3. 03

   Raise one arm overhead, letting your palm face inward toward your head.

4. 04

   Slowly lean your torso to the opposite side, reaching your raised arm up and over in an arc — not forward.

5. 05

   Grip the side of the chair seat with your lower hand to give yourself a stable anchor.

6. 06

   Stop when you feel a gentle pull along your side and lower back — no sharp pinching.

7. 07

   Breathe slowly and let the stretch deepen a little on each exhale; hold for 10 to 20 seconds.

8. 08

   Return to upright, lower your arm, and repeat on the other side.

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  Leaning forward instead of sideways — if your chest is dropping toward your knees, you've rotated rather than bent to the side. Keep your shoulders in line with your hips.

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  Holding your breath — if you notice your jaw is tight and your chest isn't moving, you're bracing instead of breathing. Let each exhale carry you a little deeper.

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  Reaching too far too fast — if you feel a sharp pinch rather than a gentle pull, you've gone past your comfortable range. Back off a few inches and let the stretch build gradually.

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  Letting the opposite hip lift off the seat — if your weight shifts to one side, you lose the stretch. Press both sit bones evenly into the chair throughout the movement.