Type: Flexibility exercise
Suitable for: Cool down, Flexibility
The Seated forward fold is a simple way to stretch your hamstrings and gently relax your lower back. It’s great for improving flexibility and winding down after a workout.
Directions
- Sit on the floor with your legs straight in front of you. Keep your back straight and grounded.
- Inhale and lengthen your spine.
- As you exhale, hinge forward from your hips and lean over your legs. If your hamstrings feel tight, bend your knees a bit.
- Slide your hands toward your feet, holding onto your shins or ankles, depending on what feels comfortable.
- Focus on a light stretch in your hamstrings—don’t push too hard.
- Breathe deeply and hold for 20–30 seconds.
- As you get more flexible, work on straightening your legs more.
- Inhale, engage your core, and lift back up to sit straight again.
Helpful hints
- Straight back: Don’t round your back—keep it straight to target your hamstrings better.
- Don’t overdo it: Reach only as far as feels comfortable. Let your flexibility improve naturally over time.
- Bend your knees: If your knees feel tight, soften them a little to avoid strain.
- Be patient: Stretch gently and avoid pushing yourself too far. Your flexibility will improve as you practice.