Seated Lumbar Spine Extension

1. Starting Position:

   • Sit upright on a sturdy chair with your feet flat on the ground, hip-width apart.

   • Ensure your back is straight, and your shoulders are relaxed and back.

   • Place your hands on your knees or thighs for support.

2. Movement:

   • Inhale deeply, slowly expanding your chest.

   • As you exhale, gently arch your back backward by leaning your upper body back.

   • Keep your hips firmly against the chair and avoid lifting off the seat.

   • Hold this position for a few seconds, feeling a gentle stretch in your lower back.

3. Return to Start:

   • Inhale again and slowly return to the upright starting position.

   • Keep your movements controlled and avoid jerking motions.

4. Repetition:

   • Repeat this movement for 5 to 10 times, allowing a brief pause in the upright position between each repetition.

Tips:

• Maintain a neutral head position and avoid looking up excessively.

• If you feel any discomfort, reduce the range of motion and consult a professional if necessary.

• Focus on your breathing; it will help you relax into the stretch.