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Seated Lower Back Stretch Alternative

12 substitute exercises that target the same muscles

1
Kneeling Back Rotation demonstration

Kneeling Back Rotation
2
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
3
Balloon Drill demonstration

Balloon Drill
4
Kneeling T Spine Mobility demonstration

Kneeling T Spine Mobility
5
Thoracic Bridge demonstration

Thoracic Bridge
6
Twist Superman demonstration

Twist Superman
7
45 Degree Twisting Hyperextension demonstration

45 Degree Twisting Hyperextension
8
Ceiling Look Stretch demonstration

Ceiling Look Stretch
9
Cow Stretch demonstration

Cow Stretch
10
Bird Dog demonstration

Bird Dog
11
Cat Stretch demonstration

Cat Stretch
12
Side to Front Toe Touching demonstration

Side to Front Toe Touching

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Seated Lower Back Stretch trains

Primary Erector Spinae

Secondary Obliques

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