Place your palms on your lower back with your fingers pointing down toward the chair. Inhale to arch your back and lift your chest up towards the sky coming into seated cow pose.
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Back stretch with chair. Slowly arch your back and lift your chest up towards the sky as you lean back into your palms. Push your elbows straight back as you lift your chest towards the ceiling. Gently and slowly come back to the neutral starting position and repeat 3 to 5 times.
Slightly bend your knees. Grab the back of the chair. Hinge at the hips and lengthen your back.
You should feel a stretch in your lower back. Squeeze your shoulder blades together. Hold this stretch for 15 seconds.
Repeat two to three times. Hinge at the hips and lean forward until you feel the stretch then hold the position. Hold for 5 full deep breaths.
Stretch your lower back. Keep your back and extended knee straight throughout then switch legs. Sit at the edge of your chair and rest your palms on your knees.
Let your chest drop and relax your shoulders. Sit on the edge of the chair. Place your hands down behind you on the chair so that your fingers point away from you.
The backbend should happen throughout the upper and midspine. This stretch relieves upper back pain by gently opening up the chest and shoulders. Begin seated on the edge of your chair with one foot on the ground while bringing the other straight forward in front of you heel resting on the ground.
If you can t extend your back move back a little more so you have enough space between you and the chair. Chair lower back stretch is a stretching exercise that primarily targets the lats. Learning proper chair lower back stretch form is easy with the step by step chair lower back stretch instructions chair lower back stretch tips and the instructional chair lower back stretch technique video on this page.
Sit up tall with your abs engaged. Stretching your spine in this seated pose helps open up the back chest and shoulders while strengthening your core muscles to alleviate lower back pain. Learn how to reduce low back tension with lmt yoga instructor robert gardner.