Seated Back Stretch (Both Hands to Feet)
1. Starting Position:
- Sit on the floor with your legs extended straight in front of you.
- Ensure your back is upright and your shoulders are relaxed.
2. Positioning Your Hands:
- Bend your knees slightly if necessary for comfort.
- Extend your arms forward, reaching down towards your feet.
3. Movement:
- Inhale deeply.
- As you exhale, start to lean forward from your hips.
- Keep your back as straight as possible and your shoulders down.
4. Reaching Your Feet:
- Try to reach your hands towards your feet or ankles.
- If you cannot reach your feet, rest your hands on your shins or knees.
5. Hold the Stretch:
- Hold the position for 15-30 seconds, breathing deeply.
- Feel the stretch in your back and hamstrings.
6. Returning to Start:
- Slowly return to the starting position by sitting up straight.
- Take a moment to relax before repeating or moving to another exercise.
Tips:
- Don’t force your body into the stretch; go to the point where you feel comfortable.
- Keep your neck relaxed throughout the movement.
- Use a yoga mat if you require extra comfort for your sitting position.
