Chair Lower Back Stretch
Senior Stretching Exercises Video Series
The next video is a chair lower back stretch. The focus is on the lower
back region but will stretch up the entire back through the spine.
The muscles that are targeted with this stretch include the Erector
Spinae and Latissimus Dorsi.
You will also get some stretching of the Trapezius muscle but to a
The Erector Spinae is often associated with the lower back, but it
actually runs then length of the vertebral column.
The Latissimus Dorsi muscle is attached to the pelvic girddle and
vertebral column. This was named from the latin tranlastion of "latus"
meaning broad and "dorsum" meaning back.
The lats are the broadest muscles you have in your back.
The Trapezius muscle, also known as your "traps" is the triangular
shaped upper back muscle that covers the neck, shoulders and thorax.
Exercise #3 - Chair Lower Back Stretch
You will want to use a kitchen chair or a folding chair for this
stretch. Be sure to wear comfortable clothing. There are no addition
exercise equipment required for this one.
So grab your chair and let's stretch the lower back.
Sitting in the chair, place your feet on the floor about hip width
- Place your hands just above your knees for support.
- Now slowly lean forward and down until you feel the stretch
in your back.
- Hold this for about 5 seconds and the roll your back as you
come up to the starting position.
- Repeat this for several times to really make that back feel
Now you will change the angle of this stretch to get more of the sides
and side of the back.
- Sitting in the chair, place your feet more than shoulder
width apart with feet flat on the floor.
- Place your hands on your right thigh.
- Lean over onto the right side. Hold the stretch for a few
seconds and come back to starting position.
- Repeat this several times on this side and then repeat on
the left side.
If you start to feel any pain or stress in your lower back, don't lean
over as far. Keep the stretch lighter and less stressful on the back.
Watch the video below to ensure you are doing the this chair lower back stretch
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the chair lower back stretch on youtube
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of Warming Up Before Exercise
Be sure to warm up before you start your aerobics or strength training. Check out this article to learn about the benefits of warming up.
A complete fitness program needs to include strength training,
aerobics, stretching and balance exercises. Eating the right foods is
also important to your health. Use these tips and resources to help you start your senior fitness
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