Need to release back, neck and shoulder tension? Want to de-stress? Try this:
Standing Forward Fold
Standing forward fold is an amazing stretch that lengthens the entire back line of the body. It's a great way to melt stress and tension throughout your day. Allow the head and neck to relax and keep the knees soft as you surrender into the stretch.
Key Body Areas:
Hamstrings
Glutes
Hips
Lower Back
How to Do Standing Forward Fold:
- Stand with feet hip's distance and a soft bend in the knees.
- Inhale, lengthen. Exhale and hinge forward from the hips.
- Let head and neck relax.
- Hands can rest on shins or hang.
- Breathe slowly.
- To come up, bend knees, hands to hips and roll up slowly, thinking one vertebra at a time.
Modifications for Standing Forward Fold:
- decreaseBend even more deeply through your knees.
- increaseHold opposite elbows and gently sway if it stays comfortable.
- increaseWork toward straighter knees only if the spine can stay long.
- alternativeDo a half-fold with hands on shins and a flat back to bias hamstrings with less spinal flexion.
Type: passive StretchDifficulty: beginnerPosition: standingMuscles Stretched:Hamstrings • Glutes • Erector Spinae
