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By body area · Premium routine

Lower Back

  • 5 minutes
  • 7 stretches
  • Standing, seated or kneeling, lying down
  • No equipment

Seven gentle stretches for the back. One standing side bend, then down to the floor for a seated twist, kneeling reach, cobra, knees to chest, knee rocks and a glute stretch.

When to do it: After a long day of sitting or standing, on a mat or a rug.

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Illustration of the standing side bend stretch from the Lower Back routine
Standing Side Bend, one of the 7 stretches in Lower Back

The 7 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Standing Side Bend

    20 s each side

    Opens the side of the torso and ribs.

  2. Seated Twist

    20 s each side

    Twists the spine and stretches the outer hip.

  3. Kneeling Reach

    30 s

    Lengthens the spine and opens the upper back.

  4. Cobra Stretch

    25 s

    Opens the front of the body after long hours sitting.

  5. Knees to Chest

    30 s

    Gently rounds and relaxes the lower back.

  6. Lying Knee Rocks

    30 s

    Mobilises the lower back and hips with a gentle twist.

  7. Glute Stretch

    25 s each side

    Stretches the glutes and outer hip.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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