Standing Forward Fold

A simple standing stretch that releases the hamstrings and lower back.

Setup

Stand with feet hip-width apart, knees soft.

How to do it

1. Hinge forward from the hips, letting your upper body hang toward the floor.
2. Let your head and neck relax, arms hanging loosely or holding opposite elbows.
3. Hold, breathing steadily, allowing gravity to deepen the stretch gradually.
4. Roll back up slowly, one vertebra at a time.

Coach's notes

Keep a soft bend in the knees if your hamstrings are tight — there's no need to force straight legs.

Pairs well with