Seated Lumbar Spine Extension

1. Starting Position:
- Sit upright on a sturdy chair with your feet flat on the ground, hip-width apart.
- Ensure your back is straight, and your shoulders are relaxed and back.
- Place your hands on your knees or thighs for support.

2. Movement:
- Inhale deeply, slowly expanding your chest.
- As you exhale, gently arch your back backward by leaning your upper body back.
- Keep your hips firmly against the chair and avoid lifting off the seat.
- Hold this position for a few seconds, feeling a gentle stretch in your lower back.

3. Return to Start:
- Inhale again and slowly return to the upright starting position.
- Keep your movements controlled and avoid jerking motions.

4. Repetition:
- Repeat this movement for 5 to 10 times, allowing a brief pause in the upright position between each repetition.

Tips:
- Maintain a neutral head position and avoid looking up excessively.
- If you feel any discomfort, reduce the range of motion and consult a professional if necessary.
- Focus on your breathing; it will help you relax into the stretch.