- Sit on a chair with your feet flat on the ground
- Keep your body upright and look straight ahead
- Slowly bend to one side
- Reach towards the ground with one hand
- Avoid bending forward
Primary muscles: Quadratus lumborum. External and internal obliques.
Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.
Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).
Note: Make sure to use a strong and sturdy chair. Avoid leaning forward or backward during the stretch and concentrate on keeping your upper body straight.
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