Sitting Bent Over Back Stretch Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Latissimus Dorsi, Teres Major
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Seated Bent Over Back Stretch, Sitting Forward Back Stretch
Visualised Target Muscle Groups
Front
Back
How to: Sitting Bent Over Back Stretch
- Sit with your legs extended in front of you.
- Slowly bend forward at the hips, reaching toward your toes.
- Allow your back to round comfortably until you feel a stretch in your lower back.
- Hold the position for 15 to 30 seconds while breathing deeply and relaxing.
- Return to the starting position slowly.
Common Mistakes
- Not bending from the hips, which can strain the lower back.
- Holding breath during the stretch.
Modifications
- Perform the stretch sitting on a chair if flexibility is limited.
- Use a towel or strap for assistance.
Tips
- Breathe deeply while holding the stretch.
- Avoid bouncing; maintain a steady position during the stretch.
Sitting Bent Over Back Stretch Alternatives
Tags
back
stretching
flexibility
erector spinae
latissimus dorsi
tereres major
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