Chair Lower Back Stretch

This one's a go-to for releasing tension in the lower back. Just sit, lean forward, and let gravity do the work. We use it in the gym whenever a bear needs to loosen up after heavy lifting or long hours at the desk - simple, effective, and easy to work into any routine.

Instructions

1. Sit on the edge of a chair with your feet flat on the ground.
2. Slowly bend forward at the hips, keeping your back straight, and reach towards your feet.
3. Hold the stretch for 15-30 seconds while breathing deeply.
4. Slowly return to the starting position.

Benefits

• Relieves lower back tension
• Increases flexibility in the back and hamstrings
• Improves posture
• Reduces risk of lower back injuries

Key Points

• Keep your back straight while bending forward.
• Avoid bouncing or jerky motions.
• Breathe deeply throughout the stretch.

Common Mistakes

• Rounding the back
• Holding the breath
• Performing the stretch too quickly