Seated Torso Stretch
The seated torso stretch is a bodyweight stretching exercise targeting the lower back, performed while seated. It involves reaching the arms forward while rounding the entire back to stretch the spinal column and engage the core, providing effective relief from the compression of prolonged sitting.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands resting on your thighs.
- Inhale and lengthen your spine, sitting as tall as possible.
- Exhale and reach both arms forward at shoulder height, rounding your upper and lower back.
- Hold the stretched position for 20-30 seconds, feeling the stretch through your entire back.
- Return to the upright position and repeat for the desired number of repetitions.
Form cues
- sit tall before you reach
- keep feet planted firmly
- round your back slowly
- reach your hands forward
- breathe into your upper back
Breathing: Inhale to lengthen your spine while sitting tall, and exhale deeply as you round your back and reach forward.
Common mistakes
- pulling too hard, which may cause muscle strain
- holding your breath, which prevents muscles from relaxing
- lifting your feet off the floor, which reduces stability
Muscles worked
Primary: lower back. Secondary: abs, obliques.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, 30s rest
Lose weight
3 sets x 30 seconds, 30s rest
Build muscle
3 sets x 30 seconds, 30s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you experience sharp or shooting pain, stop the movement immediately.
- If you have a history of spinal injury, consult a professional before performing deep stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this?
You can perform this stretch throughout the day whenever you feel stiff from sitting, or as part of a daily mobility routine.
What if I feel sharp pain?
Stop immediately. Stretching should feel like a gentle tension or release, never sharp or stabbing.
Can I do this if I have a back injury?
If you have a history of back issues, please consult with a healthcare professional before starting new movements.