Standing Forward Fold
BWBodyweightStretch
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The Standing Forward Fold is a bodyweight stretch where you stand with feet hip-width apart, hinge at the hips, and let your upper body fold forward toward the floor with knees slightly bent as needed. Its primary purpose is to elongate and release tension in the posterior chain. It mainly targets the posterior thighs (hamstrings) and back muscles, benefiting anyone seeking improved flexibility, spinal decompression, or recovery from lower body workouts.
How to Perform Standing Forward Fold
- 1Stand tall with feet hip-width apart, arms relaxed at your sides, knees soft, and spine neutral.
- 2Inhale deeply to lengthen your spine, reaching arms overhead.
- 3Exhale as you hinge forward at your hips, folding your torso toward the floor.
- 4Let your hands reach toward the floor, shins, or grab opposite elbows—whichever feels accessible.
- 5Allow your head, neck, and shoulders to relax fully, bending knees slightly if hamstrings feel tight.
- 6Breathe deeply and hold for 20-60 seconds, inhaling to lengthen, exhaling to deepen the fold.
- 7Inhale to slowly roll up vertebra by vertebra, stacking head last.
- 8Key form tips: Keep weight in heels, avoid rounding upper back (hinge from hips), never lock knees. Common mistakes: forcing straight legs (tightens back), jerky movements (risks strain).
