Instructions for the Basic Toe Touch Stretch:
1. Stand upright with your feet slightly apart for stability.
2. Inhale deeply and, as you exhale, hinge at your waist while keeping your legs straight, lowering your torso toward the ground. Aim to keep your back as straight as possible.
3. Extend your arms and try to reach towards your toes. Don't worry if you can't touch your toes; the goal is to feel a comfortable stretch in the back of your legs and lower back.
4. Hold this position for 15-30 seconds, taking deep breaths and trying to extend the stretch a little further with each exhale without causing pain.
5. Slowly roll your body back up to the standing position.
6. Repeat the stretch for the desired number of sets. Remember to keep the movement smooth and controlled, avoiding any jerking or bouncing which can lead to muscle strain. If you feel any sharp pain, slowly come out of the stretch and avoid pushing too far. Regular practice will lead to improved flexibility.
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