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Back Exercises: Lower Back Stretch

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward. Relax, and keep your ears, shoulders, and hips aligned while you do the following:

  • Sit with your feet well apart.

  • Bend forward and touch the floor with the backs of your hands. Relax and let your body drop.

  • Hold for  20 seconds. Return to starting position.

  • Repeat  2 times. 

  • An additional way to improve motion and stability is to push down into the floor while you are in the bent-over position. Push down for 5 seconds, relax 5 seconds. Repeat 3 to 5 times.

Note: If you've had back or hip surgery, talk with your healthcare provider before doing this stretch.

Woman sitting in chair leaning over with chest on legs and arms hanging down.

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