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Back · Stretching

Alternating Dynamic Posterior Chain Stretch

Alternating dynamic posterior chain stretch, 2 sets, 10 repetitions per side

Illustration of the Alternating Dynamic Posterior Chain Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 2

Repetitions: 10 per side

Description: In a standing position, maintain your spine in a neutral position and your pelvis stable. Alternately gently stretch the posterior chain on one side by performing a controlled flexion or tilt, then return to the initial position before repeating on the other side.

Tips: Keep your back well aligned and avoid excessive rotation. Breathe deeply and perform the movement slowly to maximize the stretch without pain.

Progression: Gradually increase the range of motion or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
Standing, neutral spine, stable pelvis
Clinical goal
Improve flexibility and mobility of the lumbar region
Also known as
posterior chain dynamic stretch, alternating back stretch, posterior chain mobility

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.