Front Fold Stretches

Progressions

1. 01

   Seated Forward Fold

   

   Box / Bench / Step / Chair / etc.

   • Sit on a bench with your feet flat on the floor, knees bent.

   • Round your back, starting from your neck and working downwards through each vertebra.

   • Allow your arms to relax and dangle towards the floor as you hold the position.

   • Focus on creating and maintaining spinal flexion, feeling the stretch in your lower back.

   • Hold this position without moving, keeping the back rounded for the duration of the stretch.

   • Maintain a controlled breath, staying relaxed in the fold.

2. 02

   Elephant Walk

   • Start standing in a straight arm plank

   • Keeping the back straight, walk with the hands back so that the hip raises

   • Stop once you reach a hamstring stretch

   • Now alternate between the legs, bending and extending the knee

   • Avoid the hip shifting too much from side to side

3. 03

   Assisted Standing Forward Fold

   • Stand with your feet hip-width apart.

   • Slowly round your spine and place your hands on your legs or the floor for support.

   • Let your head and neck relax, allowing gravity to deepen the stretch in your back and hamstrings.

   • Hold the position, focusing on maintaining spinal flexion and hamstring engagement.

   • Stay in this fold, using your hands for light support as you breathe and hold.

   • Keep the position static and avoid moving during the stretch.

4. 04

   Standing Forward Fold

   • Stand with your feet hip-width apart.

   • Round your back from your neck to your lower spine, letting your arms dangle towards the floor.

   • Hold the position without using your hands for assistance.

   • Focus on the stretch in your hamstrings and lower back while maintaining the fold.

   • Keep the position static, allowing gravity to gently pull you deeper as you hold.

   • Breathe steadily, staying relaxed and grounded.

5. 05

   Pulling Standing Forward Fold

   • Stand with your feet hip-width apart.

   • Round your spine and reach down to grab your legs, ankles, or feet.

   • Use your hands to gently pull yourself deeper into the forward fold.

   • Hold the position, focusing on maintaining the stretch in your back and hamstrings.

   • Stay static, using your arms to pull deeper as you breathe into the stretch.

   • Keep the fold controlled, with no bouncing or dynamic movement.

Common mistakes

• Rounding the Upper Back Excessively
• Locking the Knees Completely
• Bouncing During a Static Hold
• Forcing Depth Beyond Comfort
• Holding Breath