4 forward flexion moves to improve flexibility how many can you do
Forward bending is an important method to test body flexibility. It reflects an individual's ability to increase the range of joint motion and is a good assessment action for ligament, tendon, and muscle extensibility.In addition, regularly performing forward bending can enhance muscle elasticity, improve joint flexibility, and provide some degree of exercise for tendons and the spine.
Next, I will introduce four forward bending exercises. Forward bending is usually calming. During practice, the forward movement of the torso and the closure of the front of the chest can lower heart rate and slow breathing. Pay attention to this natural response when entering and exiting the forward bending posture.
Seated Forward Bend
Starting Position:Start from a seated position, with legs together and extended forward, and hands placed on the floor beside the hips. Sit at the center of the sit bones, lifting upward along the spine to the top of the head.
Action:Maintain an upright posture, fold forward at the hips, extend the chest forward, and stretch the torso over the legs. Lengthen the neck, keep the shoulders relaxed and slightly externally rotated to open the chest. Press the hands into the floor beside the hips to help fold the hips forward to the limit. Let the spine curve over the legs, extending the arms forward toward the feet (see above image). If you can easily reach your feet, grasp them from the outside. Relax in this position.
Posture:Bend forward at the hips, keeping the spine lengthened and extended. Avoid over-bending the upper back or shrugging the shoulders.
Breathing:Inhale to maintain an upright seated position. Exhale while folding forward. Breathe naturally to relax. Focus on releasing unnecessary tension during exhalation. Hold the pose for 1 to 5 deep breaths.
Note:Pay attention to the anatomical curve along the back of the body. Starting from the soles of the feet, through the back of the legs, along the hips and spine, up to the head. The entire back curve is lengthened in the forward bending posture.
Wide-Legged Forward Bend
Starting Position:Start from a seated position, with legs extended and opened into a V shape. Kneecaps facing up, ankles flexed back, toes pointing to the ceiling. Sit at the center of the sit bones, lifting upward along the spine to the top of the head. Place the hands on the floor in front of the torso.
Action:Maintain an upright posture, fold forward at the hips, extend the torso forward, pressing towards the floor between the legs. Relax the shoulders away from the ears. Keep the chest open. Support the body with the hands as the torso presses towards the floor. When folded to the limit, the spine slightly curves (see above image). Relax in this position.
Posture:During the forward bend, keep the legs in the starting position, with the knees pointing to the ceiling. Keep the shoulders relaxed and down, and the upper back lengthened and extended.
Breathing:Inhale to maintain an upright seated position. Exhale while folding forward, releasing unnecessary tension. Hold the pose for 5 to 10 deep breaths.
Note:Focus on the movement of the hips. During the forward bend, keep the legs still and rotate the hips around the femur. Feel the sensation of lifting the sit bones to move the torso forward.
Cross-Legged Forward Bend
Starting Position:Start from a seated position, with ankles crossed and hips open. Sit at the center of the sit bones, lifting upward along the spine to the top of the head.
Action:While seated, raise the arms overhead, then fold forward from the torso until the hands rest on the floor. The spine forms a slight curve, fully extending (see above image). Relax in this position.
Posture:Support the body with the hands while folding forward, avoiding excessive tension in the neck and upper back.
Breathing:Inhale to maintain an upright seated position. Exhale while folding forward. Inhale to expand the chest and back, exhale to relax. Hold each side for 5 to 10 deep breaths.
Note:Many parts of the body will feel this stretch. Observe which areas feel tense and guide your breath to those areas.
Puppy Pose
Starting Position:Start from a kneeling position, with knees under the hips and thighs perpendicular to the floor (see image a).
Action:Extend the arms straight and shoulder-width apart, reaching forward while pressing the chest towards the floor, keeping the hips elevated (see image b). Keep the thighs perpendicular to the floor as the arms move forward and the chest presses towards the floor. Relax in this position.
Posture:Engage the deep abdominal muscles to support the back, avoiding excessive extension of the spine.
Breathing:Inhale at the start of the action, exhale as the chest lowers. Maintain the pose for 5 to 10 breaths.
Note:Focus on a deep, slow breathing rhythm to lower heart rate and calm the body.
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*Some images in the article are sourced from the internet. Please inform us to delete if there is any infringement.
*The content of this article is sourced from "Fusion Training: Mixed Exercises and Program Design of Fitness, Yoga, Pilates, and Ballet Movements", People's Posts and Telecommunications Publishing House
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