Exercises for Gamers: Seated Trunk Flexion
By Dr. Matthew Hwu, PT, DPT, OCS, CSCS·
Quick answer
Seated trunk flexion stretches overactive lower back muscles and helps them relax. Sit at the edge of your chair with your legs apart and your feet on the floor. Bend toward the ground and round your back until you feel a stretch in your lower back. Some hamstring or groin stretch is okay, but aim to feel it most in your back.
Hold 15 to 20 seconds, four times, three times a day.
Exercise: Seated Trunk Flexion
Frequency and Duration: 4x15-20, 3x/day
The purpose of this exercise is to stretch the overactive muscles of your lower back (paraspinals) and allow them to relax. Stretching can also facilitate healing (align the fibers in the optimal orientation during the healing process)
Start by sitting at the edge of your chair and open your legs to allow for space for your trunk to bend. Keep your feet on the ground and bend toward the ground until you feel a stretch in your lower back. You may have some hamstring or groin tightness which you will also feel. The goal is to round your back and feel the stretch more there. It is okay if you still feel slight stretching at your groin. Hold for about 15-20 seconds and repeat 4 times
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