Seated forward fold – how to do it right
Long back, lean forward from your hips, cushion under your seat.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Legs long in front, knees may stay soft.
- Sit tall, then fold forward from your hips.
- Long back from the hips – a cushion under your seat helps.
- Long neck – breathe out and let go a little.
How long?
Hold for 30–45 seconds or move slowly with your breath, don’t bounce.
If something niggles
Don’t fancy the floor? Back acting up? Then do Hamstring stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Seated. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed