Seated Back Both Hand Stretch to Foot

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.