Arm supported seated flexion

What you should feel?? When performed correctly, you will most likely feel a stretch at the low back, hips and lower thoracic. You may feel a pull in the nerves running along the back depending on your flexibility and also if you dip your chin down further. You should not experience pain.

Instructions:

Seated in a chair, towards the front, place both hands on your knees
As you bend forwards your hands will take all your weight
Gently drop your head down and lean forwards from your hips to carefully mobilise the lumbar spine
You should feel a stretch in the lower back but generally it shouldn’t be painful
Continue the set for the agreed amount of repetitions

Main muscles targeted:

Lumbar spine joints
Hips

Main benefits:

Arm supported seated flexion is primarily used to mobilise the joints of the lumbar spine, without putting pressure on the joints or discs. It is a safe way to gradually regain lumbar flexion if you have had an injury in that area, or even if you are likely to sustain an injury in that area due to past episodes.