Breathing
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
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The Chair Lower Back Stretch primarily works the lats, with the lower back supporting the movement. It is a stretching movement that needs no equipment.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Chair Lower Back Stretch sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
