Stretch

Seated Forward Fold

Sit with legs long and reach for your feet - the classic hamstring stretch that also decompresses the lower back when done patiently. Where you reach matters far less than how long you breathe there.

BeginnerNo equipment~3 min

Demonstration

Hold

45s

Best for

MorningPost-workout

How to do it

  1. 1

    Sit on the floor with legs extended straight in front of you, feet flexed toward the ceiling.

  2. 2

    Sit tall on your sit bones - perch on a folded towel if your pelvis tucks under.

  3. 3

    Hinge forward from the hips, leading with your chest, and slide your hands down your legs.

  4. 4

    Stop at a strong but comfortable stretch down the back of your thighs.

  5. 5

    Relax your neck, breathe slowly, and let each exhale take you a touch deeper.

Common mistakes

  • Rounding the spine and yanking toward the toes
  • Measuring success by reach instead of by the feel of the stretch
  • Holding the breath and fighting the position

Dad tips

  • A slight bend in the knees keeps the stretch in the hamstrings and out of the lower back.