Seated Lower Back Side Bend Stretch
Easy
Also known as: Seated Side Bend Stretch
Expert Advice
A deeper bend isn't necessarily better. Aim for a mild stretch along the raised-arm side, not pinching in your lower back.
How-to-do Steps
- Sit upright on a chair with a backrest, knees bent and feet flat.
- Extend one arm overhead and let your opposite arm hang beside your hip.
- Gently bend your trunk sideways, away from the side with your raised arm.
- Hold this small side bend for the programmed duration while breathing normally.
- Return slowly to upright while keeping the same arm overhead.
- Lower your arm, then repeat the hold on the other side.
Common Mistakes
- Torso twists during the bendFix: keep your chest facing forward.
- One hip lifts off the seatFix: keep both hips resting evenly on the chair.
Coach Cues
Reach upBoth hips heavyChest faces forward
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Lower Back Side Bend Stretch primarily targets the Lats, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Body Weight
Special Bench
Exercise Type
Stretching
Why Level 2?
Easy
The overhead reach requires comfortable shoulder mobility while keeping the seated side bend controlled.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Seated Lower Back Side Bend Stretch work?
Seated Lower Back Side Bend Stretch primarily targets the Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Seated Lower Back Side Bend Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Seated Lower Back Side Bend Stretch suitable for beginners?
Yes, Seated Lower Back Side Bend Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Lower Back Side Bend Stretch?
Torso twists during the bend: keep your chest facing forward. One hip lifts off the seat: keep both hips resting evenly on the chair.
