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 lessor extent.

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.

Position 1
  1. Sitting in the chair, place your feet on the floor about hip width apart.
  2. Place your hands just above your knees for support.
  3. Now slowly lean forward and down until you feel the stretch in your back.
  4. Hold this for about 5 seconds and the roll your back as you come up to the starting position.
  5. Repeat this for several times to really make that back feel better.
Position 2

Now you will change the angle of this stretch to get more of the sides and side of the back.
  1. Sitting in the chair, place your feet more than shoulder width apart with feet flat on the floor.
  2. Place your hands on your right thigh.
  3. Lean over onto the right side. Hold the stretch for a few seconds and come back to starting position.
  4. 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 correctly. 

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 here to view the chair lower back stretch on youtube.

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