Legs hand reach spine stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Gastrocnemius, Soleus

How to do it

1. Begin by sitting on the floor with your legs extended straight together in front of you. Keep your back straight and your core engaged.
2. Slowly bend forward at the hips, reaching your hands towards your feet. Keep your legs straight and your toes pointing up.
3. Continue to reach forward, aiming to touch your toes or go as far as your flexibility allows. Allow your head and neck to relax as you stretch.
4. Hold the stretch for 15-30 seconds, breathing deeply and steadily.

Form tips

• Allow your head and neck to relax completely to maximize the stretch in your spine.
• Perform the stretch on a comfortable, non-slip surface to prevent slipping or discomfort.
• If you find it difficult to reach your toes, use a yoga strap or towel around your feet to assist.