Standing Forward Fold

A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.

How to do it

1. Stand tall with your feet hip-width apart and legs straight.
2. Hinge at your hips and fold your torso down toward the floor.
3. Let your hands and head hang toward your feet.
4. Hold for 20 to 30 seconds, breathing steadily.

Tips

• Bend your knees slightly if your hamstrings feel tight.
• Ease into the stretch slowly — never bounce.

Muscles

Primary: Hamstrings

Secondary: Erector spinae, Calves (gastrocnemius)