Chair Seated Forward-Bend Stretch

Seated Forward Bend Stretch on a Chair

Starting Position:

1. Sit comfortably on the chair with your feet flat on the floor, about hip-width apart.
2. Ensure your back is straight and your shoulders are relaxed.

Movement Instructions:

1. Inhale deeply, raising your arms overhead for a moment to stretch your spine.
2. As you exhale, hinge at your hips and lean forward slowly, keeping your back straight. Think of bringing your chest toward your thighs.
3. Allow your arms to hang down towards the floor, or if it feels comfortable, reach for your feet or shins.
4. Keep your neck relaxed and avoid straining your head; let it hang naturally.
5. Hold the stretch for 15-30 seconds, breathing deeply and relax into the stretch with each exhale.
6. To come out of the stretch, engage your core, inhale, and slowly rise back to the starting position, rolling your shoulders back.

Tips:

- Keep the movement gentle; avoid pushing yourself too far down.
- If you feel discomfort in your back or legs, ease off the stretch a little.
- Focus on your breath throughout the exercise to enhance relaxation.