1. Starting Position:
- Sit on a sturdy, flat surface or a low box.
- Position your legs wide apart, ensuring that your feet are firmly planted on the ground.
2. Hand Placement:
- Place your hands behind your head.
- Make sure your elbows are pointed out to the sides, creating a wide stance with your arms.
3. Engaging Your Core:
- Engage your core muscles by pulling your belly button in towards your spine. This will help maintain stability during the movement.
4. Movement:
- Inhale as you lengthen your spine and prepare to move.
- Exhale as you hinge forward at the hips, keeping your back straight and your torso tilted toward the ground.
- Aim to lower your torso without rounding your back, keeping a neutral spine.
5. Stretch:
- Hold the position for a few seconds, feeling the stretch in your hamstrings and lower back.
- Ensure that you’re not putting any pressure on your neck; keep it relaxed.
6. Returning to Starting Position:
- Inhale and slowly return to the starting position by using your core muscles to lift your torso back up.
7. Repetition:
- Repeat this movement for 5-10 repetitions, taking deep breaths throughout to help with relaxation and stretch.
8. Tips:
- Focus on maintaining a steady breath throughout the exercise.
- If you experience any discomfort, reduce the range of motion or pause for a moment before continuing.
