Most People Do Seated Forward Fold Incorrectly (Do This Instead) 

This makes quite a difference:

Into the fold

What most people get wrong: focusing on touching their toes!

The reason is because this often shifts the stretch into your back, instead of your hamstrings.

Instead, here’s what to do, step by step:

1. Sit down, bend your knees, and bring your belly towards your thighs, while keeping your spine straight
2. Hold your toes, knees, or behind your thighs, to maintain a strong belly-to-thigh connection
3. Slowly slide your feet forwards one at a time while keeping your spine straight and your belly connected to your thighs
4. Stop sliding when you feel the tension in your hamstrings rather than your back
5. Optimize the stretch by sending your tailbone backwards, which lengthens your hamstrings
6. Inhale, then exhale and relax deeper into the stretch, using each exhale to slide slightly further forwards each time
7. Make sure you don’t force your legs straight; instead, stay within your current limit and let breathing gradually increase your range!

Remember: bent knees allow you to tilt your pelvis correctly, so your hamstrings actually lengthen instead of your spine rounding. If nothing else, understand this 🙂

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!