These are also both impacted from (you guessed it!)
a lot of sitting.
It is a pretty comprehensive stretch and represents both flexibility and strength.
Benefits of a forward fold
Dr. Tambar says to think of this as lengthening, not stretching.
In Sanskrit, the worduttanasana[forward fold] roughly translates to intense or deliberate lengthening, he says.
How to improve your range of motion in a forward fold
1.
Warm up
Dont just jump in there cold!
Many of us are quite familiar with the standing hamstring exercises, says Dr. Tambar.
I would recommend doing those at work after an adequate period of warm-up.
Regular use yields more erect posture and less back pain in the long run.
We dont want to pull on and aggravate the muscles in our back, she says.
Grab onto something for support
Sometimes you might need a little extra support.
…
One can achieve similar results while sitting on a chair.
The idea is to perform these exercises while holding the spine in a neutral position.
Be consistent
Practice daily.
As with anything, consistency is key, says Dugan.
Dont push it
And finally, dont push it.
We know youre eager to get those finger tips to the ground, but dont rush it.
Do not push this stretch till your body is ready, warns Dr. Tambar.
Even a halfway pose results in significant stretch and release.
And thats the real goal here!
Pushing yourself beyond your bodys capacity can cause significant injury.
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