Exercise guide
Seated Back Stretch On A Chair
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This stretch targets the latissimus dorsi and trapezius muscles by using a seated hinge to decompress the spine and lengthen the back muscles. It is an effective way to relieve tension from prolonged sitting and improve upper body mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a stable chair with your feet flat on the floor, hip-width apart.
- Sit tall with a neutral spine and place your hands on your knees or thighs.
- Ensure your core is lightly engaged to support your lower back throughout the movement.
How to do it
- Inhale deeply, then exhale as you slowly hinge forward from the hips, reaching your hands toward your feet or the floor.
- Allow your head to hang heavy between your knees to release tension in the neck and upper traps.
- Hold the stretch for 20-30 seconds, breathing deeply into the back of your ribcage to expand the muscles.
- Inhale as you slowly roll back up to the starting position, stacking one vertebra at a time.
Form checklist
- Hinge from the hips rather than rounding only the lower back.
- Keep your neck relaxed and allow your head to hang heavy.
- Maintain even weight through both sit bones on the chair.
- Breathe deeply into the stretch to expand the ribs.
Pro tips
- To emphasize the lats, reach slightly to one side while hinging forward to feel a deeper stretch along the lateral side of the back.
- Focus on 'breathing into the space' between your shoulder blades to maximize trapezius release.
Make it harder
- Reach under the chair legs and gently pull to increase the depth of the hinge and the intensity of the stretch.
- Cross your arms and grab opposite elbows to add weight to the forward fold, increasing the traction on the spine.
Frequently asked
- What muscles does the seated back stretch on a chair work?
- The seated back stretch on a chair primarily targets the lats and trapezius, and also works the erector spinae and rhomboids as secondary muscles.
- What equipment do you need for the seated back stretch on a chair?
- The seated back stretch on a chair requires no equipment — just your body weight.
- Is the seated back stretch on a chair good for beginners?
- Yes. The seated back stretch on a chair is a beginner-friendly movement and a strong foundation to build on.