1. Starting Position:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Place your hands behind your head, interlocking your fingers. Keep your elbows pulled back to engage your upper back.
2. Engaging Core:
- Engage your core muscles by pulling your belly button in towards your spine. Maintain a neutral spine throughout the exercise.
3. Bending Forward:
- Begin the movement by hinging at your hips. Push your hips backward while maintaining a slight bend in your knees.
- Keep your back straight and your chest up as you lower your torso toward the ground. Your elbows should remain pointed out to the sides.
4. Lowering the Torso:
- Continue to lower your torso until it's nearly parallel to the floor or as far as your flexibility allows while keeping your back straight.
- Make sure your weight is distributed evenly across your feet.
5. Returning to Start:
- Press through your heels and engage your glutes to return to the starting position by driving your hips forward.
- Stand up straight, bringing your torso back to the upright position while keeping your hands behind your head.
6. Repetitions:
- Repeat the movement for the desired number of repetitions, ensuring you maintain proper form throughout.
Tips:
- Focus on using your hip hinge rather than bending from your back to protect your lower back.
- Keep your movements slow and controlled to maximize effectiveness and prevent injury.
- If you feel discomfort in your back, reduce the range of motion.
