Exercise 10 of 12

Kneeling Side Stretch

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Paste this into ChatGPT (or Gemini/Claude) so it understands it can explain this exercise, start a timer, set a reminder, or log it complete.

I'm sharing an exercise from my wellness program: "Kneeling Side Stretch" — https://completewellness.pages.dev/g/wellness-i/e/10-kneeling-side-stretch

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Stretch
Body part: Low Back
Rehab level: Intermediate
Equipment: No equipment

Muscles

erector spinae
quadratus lumborum
low back

Purpose

Correct low back imbalances and restore function.

Benefit

Increases flexibility, improves joint range of motion, and improves circulation.

Kneeling Side Stretch movement or finishing position — Movement / finishing position

Starting position

Begin by positioning yourself in a kneeling position with one foot on the floor. Reach arm that is the same side as rear leg toward ceiling.

Movement

Slowly reach to side until gentle stretch is felt. Repeat for recommended repetitions and sets.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
1	3	30 sec	—	Daily

A timer and counter will walk you through each set.

Kneeling Side Stretch

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete