1. Setup:
- Find a sturdy box or bench that is about knee height.
- Ensure the area is clear of any obstacles.
2. Positioning:
- Have a partner stand behind you.
- Lie face down on the box or bench, ensuring your hips are at the edge and your legs are fully extended downwards.
- Your partner should hold your ankles or lower legs for support.
3. Initial Position:
- Keep your body straight from head to toe, with your arms either hanging down or clasped behind your head.
- Ensure your neck is in a neutral position, aligned with your spine.
4. Movement:
- Begin by lowering your upper body towards the ground while keeping your legs and hips in place.
- Lower your upper body until you feel a stretch in your hamstrings and glutes, but do not overextend.
5. Return to Start:
- Engage your glutes and hamstrings to lift your upper body back up until your body is straight again, aligned from head to toe.
6. Repetition:
- Perform 10-15 repetitions, ensuring to maintain control and proper form throughout the movement.
7. Breathing:
- Inhale as you lower your body and exhale as you lift back to the starting position.
8. Safety Tips:
- Keep your movements slow and controlled to avoid strain.
- Communicate with your partner for support and stability throughout the exercise.
