1. Starting Position:
- Stand tall with your feet spread wide apart, roughly 3-4 feet.
- Keep your toes pointed slightly outward.
- Engage your core and maintain a straight posture.
2. Arm Position:
- Raise both arms overhead, keeping them straight and shoulder-width apart.
- Stretch your fingers towards the ceiling.
3. Movement:
- Inhale deeply as you prepare to move.
- As you exhale, hinge at your hips and lean your torso forward.
- Aim to keep your back straight and not round your shoulders.
- Lower your arms in front of you as you bend forward.
4. Stretching:
- As you bend forward, reach your hands towards the floor.
- If you cannot touch the ground, rest your hands on your shins or thighs.
- Hold the stretch for 15-30 seconds, breathing deeply.
5. Return:
- To return to the starting position, engage your core and slowly lift your torso back to standing.
- Raise your arms overhead again as you rise.
6. Repetition:
- Repeat the forward bend 2-3 times, holding the stretch each time.
Tips:
- Keep your knees slightly bent if needed to avoid straining.
- Focus on maintaining a relaxed neck and shoulders throughout the movement.
- Listen to your body and only go as far as feels comfortable.
