Introduction
Prolonged sitting at a desk or in front of a screen can lead to lower back stiffness, poor posture, and reduced mobility. One effective yet simple solution? Chair-Based Trunk Flexion and Extension—a low-impact exercise that promotes spinal flexibility and reduces lower back tension.
This blog will walk you through the benefits, instructions, and ideal frequency of this therapeutic movement, especially helpful for those dealing with chronic lower back pain, sedentary lifestyles, or posture-related discomfort.
What Is Trunk Flexion & Extension?
Trunk flexion is the act of bending forward from your waist, while extension involves leaning backward. When performed in a slow and controlled seated position with a medium resistance band, this combination helps mobilize your spine, activate core muscles, and release tension in the lumbar area.
Benefits of Chair-Based Trunk Flexion & Extension
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Reduces lower back stiffness and tightness
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Improves spinal mobility and posture
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Enhances blood circulation to lower back muscles
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Gentle movement suitable for seniors, office workers, or rehab patients
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Great way to break up long hours of sitting
How to Perform the Exercise
Equipment Needed: Medium resistance band and a sturdy chair
Instructions:
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Sit upright on a chair with feet flat on the floor, resistance band anchored under your feet.
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Hold the band with both hands, keeping your arms relaxed.
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Flexion: Slowly bend forward from the hips, stretching your lower back.
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Hold for 5 seconds.
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Extension: Slowly return upright, then gently lean back (without straining).
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Hold again for 5 seconds.
Sets/Reps:
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2 sets of 10 repetitions
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Rest 1 minute between sets
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Frequency: 1–2 times per week
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Tempo: Slow and controlled
Who Should Try This?
This movement is excellent for:
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Office workers with tight hips or lower back
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Seniors needing gentle core engagement
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People recovering from lower back strain
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Anyone looking to improve spinal posture and mobility
Final Tip
Consistency is key. Incorporating this stretch into your weekly routine can help you feel more mobile, comfortable, and pain-free, especially if you're sitting for long periods.
Need Support?
At AHC Wellness Clinic, our professionals can recommend a full rehabilitation or mobility plan using Chiropractic, Massage Therapy, and Physiotherapy alongside effective home-based exercises like this.
AHC WELLNESS CLINIC
2318 Dunwin Dr #11, Mississauga, ON L5L 1C7
(Located at the border of Mississauga and Oakville)
Mon-Fri 10:00am–10:00pm
Sat-Sun 10:00am–6:00pm
Mail: info@ahcwellnessclinic.com
Website: https://ahcwellnessclinic.com
BookOnline: https://ahcwellnessclinic.janeapp.com
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