Seated Toe-Tap

Equipment: None required.

Instructions:

1. Starting Position:

   • Sit on the floor with your legs extended straight in front of you.

   • Keep your feet hip-width apart and your toes pointed upwards.

   • Sit up tall with your back straight and shoulders relaxed.

2. Hand Placement:

   • Place your hands on the floor beside your hips for support, or reach your arms straight up overhead for an added challenge.

3. Movement:

   • Inhale deeply, lengthening your spine.

   • As you exhale, hinge at your hips and lean forward gently, reaching your hands toward your toes.

   • Aim to keep your back straight as you lean forward, rather than rounding your spine.

4. Stretch:

   • Once you reach as far as you can comfortably go, hold the position for 15-30 seconds.

   • Focus on relaxing into the stretch; don’t force it. If you can’t touch your toes, just reach as far as you can.

5. Release:

   • Inhale and slowly come back to the starting position, sitting up tall again.

   • Repeat the movement for 2-3 sets, breathing deeply and relaxing during each stretch.

Tips:

• Keep your knees slightly bent if you feel tightness in your hamstrings.

• Make sure to breathe throughout the exercise, as this helps to relax your muscles and deepen the stretch.

• Always listen to your body, and stop if you feel pain.