Seated Lower-Back Stretch Version I

1. Begin by sitting on the edge of a bench or chair with your feet flat on the ground, hip-width apart.

2. Sit up straight with your spine erect and your hands at your sides.

3. Inhale and slowly raise both hands above your head, fully extending your arms upward while keeping your shoulders down.

4. Reach as high as you can, feeling the stretch through your back and sides of your torso.

5. Exhale and gently lean to one side while maintaining arm extension, to stretch the opposite side of your lower back.

6. Hold the stretch on one side for 15 to 30 seconds, breathing deeply and staying as relaxed as possible.

7. Return to the center with arms still extended overhead.

8. Repeat the stretch by leaning to the other side.

9. Return to the starting position and lower your arms.

10. Perform this stretch 2-3 times for each side to release tension in your lower back.

Remember not to push into any painful positions; stretches should feel challenging yet comfortable. If you experience pain, back out of the stretch to a more comfortable position.

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