Seated Wide Good-Morning

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.

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.

Engaging Your Core:

• Engage your core muscles by pulling your belly button in towards your spine. This will help maintain stability during the movement.

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.

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.

Returning to Starting Position:

• Inhale and slowly return to the starting position by using your core muscles to lift your torso back up.

Repetition:

• Repeat this movement for 5-10 repetitions, taking deep breaths throughout to help with relaxation and stretch.

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.