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Sitting Lower Trunk Extensor Stretch

Sitting Lower Trunk Extensor Stretch

The Sitting Lower Trunk Extensor Stretch is a fantastic exercise for targeting the muscles in your lower back, glutes, and hamstrings. This stretch can be done both at home and in the gym, making it a convenient choice for individuals of all fitness levels. To perform the Sitting Lower Trunk Extensor Stretch, start by sitting on the floor with your legs stretched out in front of you. Slowly bend your right knee and bring your foot towards your buttocks, placing it on the floor on the outside of your left knee. Keep your left leg extended and your foot flexed. Now, twist your upper body towards the right, placing your left elbow on the outside of your right knee. Gently press your elbow against your knee, using it to deepen the twist. Hold this position for 15-30 seconds, feeling a gentle stretch in your lower back, glutes, and hamstrings. Repeat the stretch on the other side by extending your right leg and bending your left knee. Remember to breathe deeply throughout the stretch, allowing your body to relax and sink deeper into the stretch. The Sitting Lower Trunk Extensor Stretch is a perfect choice for individuals who spend a significant amount of time sitting or have tightness in their lower back and hamstrings. It can help improve your flexibility, relieve lower back pain, and prevent muscle imbalances. Remember to perform this stretch after your warm-up or workout routine for maximum benefits. Always ensure that you are performing the stretch safely and within your range of motion. If you feel any pain or discomfort, ease off the stretch and consult with a fitness professional for modifications or alternatives. Enjoy the stretch and reap the benefits of a more flexible and healthy lower body!


  • Start by sitting on the edge of a chair or bench with your legs extended in front of you and your feet flat on the floor.
  • Place your hands on your thighs and slowly lean forward, bending at your hips while keeping your back straight.
  • Continue to lean forward until you feel a stretch in your lower back or the back of your thighs.
  • Hold the stretch for 20-30 seconds while breathing deeply.
  • Slowly sit back up, maintaining good posture throughout the movement.
  • Repeat the stretch for 2-4 times, gradually increasing the duration of each stretch.

Tips & Tricks

  • Maintain proper posture during the stretch.
  • Start with a gentle stretch and gradually increase the intensity.
  • Hold the stretch for at least 30 seconds to allow for maximum benefits.
  • Breathe deeply and relax throughout the stretch.
  • Avoid bouncing or jerking movements while stretching.
  • Focus on engaging the lower trunk muscles to enhance the stretch.
  • Repeat the stretch on both sides to achieve balanced flexibility.
  • Incorporate this stretch into your regular stretching routine for optimal results.
  • Consider using props like a pillow or yoga block to modify the stretch if needed.
  • Consult with a fitness professional or physical therapist for personalized guidance.

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