Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
Starting position
End position
How to Do Chair Lower Back Stretch
- Sit upright on a chair.
- Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
- Hold for 10 seconds, and repeat for your other side.
Muscles Worked
Alternatives to Chair Lower Back Stretch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
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2
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
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3
Upper Back Stretch
A beginner mobility exercise that works the upper back.
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4
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
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5
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
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6
Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
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7
One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
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8
One Handed Hang
A beginner mobility exercise that works the upper back.
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9
Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
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10
Overhead Lat
An advanced mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do chair lower back stretch work?
Chair Lower Back Stretch primarily works the upper back. The lower back assist as secondary muscles.
What equipment do I need for chair lower back stretch?
The source dataset does not record equipment for chair lower back stretch. Check the instructions above before you set up.
Chair Lower Back Stretch: is it suitable for beginners?
Yes. Chair Lower Back Stretch is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of chair lower back stretch?
Middle Back Stretch, Dynamic Back Stretch, Upper Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log chair lower back stretch in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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