Sitting Bent Over Back Stretch
Equipment
Slowly bend forward at your waist, aiming to bring your chest towards your thighs. Keep your back and neck straight and in line with each other.
Reach your hands towards your feet or the floor, depending on your flexibility, while maintaining the bend at your waist.
Hold this position for 20 to 30 seconds, feeling a gentle stretch in your lower back and hamstrings.
Slowly return to your starting position, lifting your torso and relaxing your arms at your sides. Repeat this exercise for the desired number of repetitions.
Pro Tip
Gradual Bend: Slowly lean forward from your hips, not your waist, keeping your back straight. This is a common mistake as bending from the waist can strain your lower back. Aim to bring your chest towards your thighs rather than trying to touch your toes, which can also strain your back. Arm Position: Extend your arms towards your feet with palms facing down. Avoid the mistake of reaching too far which can strain your shoulders and neck. Your arms should be relaxed and act as a natural extension of your spine. Breathing Technique: Breathe deeply and evenly throughout the stretch. A common mistake is to hold your breath, which can cause tension in the body