Seated Forward Reach

1. Starting Position:

   • Begin by sitting on the floor. You can sit cross-legged or with your legs extended in front of you, whichever is more comfortable.

2. Knee Position:

   • If you're seated with your legs extended, make sure they are straight and your toes are pointed upwards.

3. Upper Body Position:

   • Sit up tall with your back straight and shoulders relaxed. Your arms should be resting comfortably by your sides.

4. Arm Movement:

   • Extend both arms straight in front of you at shoulder height, keeping them parallel to the ground. Your palms should face each other.

5. Reaching Forward:

   • As you inhale deeply, begin to lean forward from your hips. Keep your spine straight as you lean, and reach your arms out in front of you as far as you comfortably can.

6. Hold the Stretch:

   • Once you feel a gentle stretch in your back and arms (and possibly in your hamstrings if your legs are extended), hold this position for 15-30 seconds. Remember to breathe deeply and evenly.

7. Returning to Start:

   • Slowly return to the starting position by engaging your core and lifting your torso back up. Bring your arms back down to your sides.

8. Repeat:

   • You can repeat this stretching exercise 2-3 times, allowing your body to relax and deepen the stretch with each repetition.

Tips:

• Keep your neck relaxed and avoid straining.

• If you feel any pain, ease back and don’t push too hard. This is a gentle stretch.