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Sitting Bent Over Back Stretch

Sitting Bent Over Back Stretch

The Sitting Bent Over Back Stretch is a fantastic exercise that targets the muscles in your back and helps to improve overall flexibility and range of motion. This exercise is particularly beneficial for those who spend a lot of time sitting at a desk or working on a computer, as it helps to alleviate tension and tightness in the back muscles. To perform the Sitting Bent Over Back Stretch, you simply sit on the edge of a chair or bench with your feet flat on the floor. Gently walk your hands down your thighs as you slowly hinge forward from the hips, allowing your upper body to stretch over your legs. Keep your back straight and avoid rounding your shoulders as you reach forward. While in this position, take slow, deep breaths, focusing on relaxing any tight areas in your back. You should feel a gentle stretch in your lower back and possibly along the entire length of your spine. Regularly incorporating the Sitting Bent Over Back Stretch into your routine can help improve posture, reduce back pain, and increase flexibility. It's a great exercise to do during breaks at work or whenever you feel the need to relieve tension in your back muscles. Remember to always listen to your body and avoid any movements or positions that cause pain or discomfort. Happy stretching!


  • Start by sitting on the edge of a chair with your feet flat on the ground.
  • Lean forward and place your hands on the chair, slightly wider than shoulder-width apart.
  • Bend at your waist and let your upper body hang down towards the floor.
  • Keep your back straight and try to relax into the stretch.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch in your lower back.
  • Slowly sit back up to the starting position.
  • Repeat the stretch for 2-3 sets, taking short breaks in between.

Tips & Tricks

  • Engage your core muscles to maintain a stable posture throughout the exercise.
  • Breathe deeply and exhale as you bend forward to enhance the stretch.
  • Start with a gentle stretch and gradually increase the intensity over time.
  • Avoid rounding your back excessively; aim to maintain a neutral spine position.
  • If you feel any pain or discomfort, stop immediately and consult with a healthcare professional.
  • Perform this stretch before and after long periods of sitting to alleviate stiffness and improve flexibility.
  • Focus on relaxing your neck and shoulder muscles while performing the stretch.
  • Add variations to the stretch by reaching your arms forward or to the sides.
  • Incorporate this stretch into your regular workout routine to improve overall posture and prevent back pain.
  • Pair this stretch with strengthening exercises for the back and core to optimize your training program.


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