Forward chair reaches are a gentle seated flexion exercise used to reduce low back stiffness and improve comfortable bending. This drill helps relax tight spinal muscles and is useful for people who feel tension after sitting or need a simple mobility reset.

How to Perform It:

• Sit tall with your feet flat and your hands resting on your thighs

• Slowly reach forward and allow your spine to gently flex

• Let your head and shoulders relax as you fold

• Pause briefly at a comfortable depth

• Return to upright with slow, controlled movement

Common Mistakes to Avoid:

• Dropping too quickly

• Forcing into pain

• Rushing the motion

• Holding your breath

Recommended Dosage:

• 10–15 slow repetitions

• 1–2 sets as needed

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support healthier flexion tolerance and long-term low back function.