Less stretching, more mobility: 3 simple chair exercises for better spinal mobility and a healthier lower back

We talk a lot about the negative impact of prolonged sitting on your posture, back health, joints and muscles. But you can actually undo these effects with a chair and three exercises, and for two of them, sitting down (the irony).

You need a stable chair that won't move around, and yourself. That's it. This short but effective mobility routine releases tension in your back, hips and spine, focusing mostly on the upper body, with some lower-body work thrown in. That's because sitting can cause tight hip flexors, which can contribute to lower back pain and limited mobility. So let's nip those problem areas in the bud while we can.

For those who want an accessible routine that doesn't involve lying on the floor, this one is for you. And you only need a few minutes for each exercise, so here they are.

Watch: 3 chair moves for a healthy spine, back and hips

Check out the three moves to try below. Aim for slow, controlled movement, reaching deep into the muscles using your inhale and exhale to guide each movement. I don't recommend a high chair, as you'll need to plant your feet on the ground while seated and place one foot on the chair for the lunges.

1. Chair cat-cow

The cat-cow exercise is usually performed on all fours, on hands and knees. However, this is a more knee and mobility-friendly version. Cat-cow uses two opposing stretches with a gentle, flowing transition from one to the other; it stretches the abdominals, chest and back and mobilizes the spine for movement, also releasing tension.

• Sit on a chair with your hands on your knees, feet planted and a tall spine
• As you inhale, draw your chest forward and lift your gaze to the ceiling, gently arching your back
• As you exhale, push your hands lightly into your knees and round through your spine, as if pulling your shoulder blades apart and slightly tucking your pelvis under. Draw chin to chest
• Continue moving between cat and cow for 10-20 reps.

2. Chair supported lunge

To do a chair-supported lunge, ensure the chair is stable and cannot move.

This move targets the hip flexors, which are a group of muscles running along the front of your hips. When these muscles get tight, it can lead to a limited range of motion and lower back pain. Many people with tight or weak hip flexors also report feeling their hips working more than their core muscles during core workouts, so this move is used to counteract tension building up over time.

• Stand facing a chair and place your right foot flat on it. You may need to shuffle your left foot back a little to create space
• Stand tall with your hands on your hips and lightly brace your stomach to protect your back
• Press your right knee forward and keep your back leg straight until you feel a deep stretch down the left hip. You can reach forward and place your hands on the chair if you prefer to deepen the stretch
• Gently rock your hips forward and backward
• Release, then switch sides, aiming for 60 seconds per side.

3. Seated twist

Thoracic twists open the chest and release tension in your upper body using rotational movement around the spine. Imagine rinsing a dishcloth, and that's ideally what we would like to achieve with this exercise — a gentle rinsing motion to release stress.

Notice how I keep using the word "gentle." We don't want to force the body into any position that doesn't feel safe, especially where the spine is concerned. Focus on controlled, slow motions and take your time to feel into the muscles and joints you are targeting.

Remember to breathe. Inhale through your nose and exhale through your mouth for three to four seconds each way. You can make this movement static or dynamic, following the instructions below.

• Sit on your chair with your feet planted on the ground and knees bent
• Maintain a long, tall spine with your shoulders set back and down
• Grip the chair behind you with your right hand, then place your left hand on the outside of your right knee
• As you inhale, sit a little taller, then as you exhale, twist over to the right and send your gaze behind your right shoulder. You can spend a few breaths here if you want a more static stretch. Use your exhale to reach further into the twist
• On your next inhale, return slowly to the center and release
• Repeat on the other side. To keep this exercise dynamic, use every inhale to return to center and every exhale to twist to one side
• Aim for 8-12 reps per side.

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