Forward Fold Stretch

Sep 19, 2018

Sometimes I wish there was just one exercise or stretch I could do daily, that would act as a catch-all.  It would relieve tension, stretch muscles, and leave my body feeling relaxed and rejuvenated. There isn't such a thing, unfortunately, but I have worked with something that is close: the forward fold.  It's similar to the stretch we all did in school (bend forward and touch your toes) but it is more refined and more intentional.

This stretch is amazing if you are working at a desk all day.  It only takes 2 minutes and will actually leave you feeling refreshed.  To understand why, let's look at what the forward fold looks like and what muscles it stretches.

  • Take your feet shoulder width apart.  If you are more comfortable, you might want to start with a counter in front of you for stability. 

  • Stand tall and roll your shoulders back.  Take a large inhale, and let your arms hang loosely.  During your exhale, allow your bottom to move backwards, meaning you are hinging forward at your hips.  If you are feeling your back round, stop, try again. The fold is all at the hips.

  • Keeping your knees straight, you will start to feel a stretch in your hamstrings as your bottom moves further back.  This is good!

  • Try to keep your chest up as you fold forward.  This will protect your back.

  • When you feel a strong stretch behind your knees, stop, and allow your head and arms to relax completely.  Keep your legs active here so your back stays safe.

  • After 20-30 seconds, you can start to straighten back up, rolling up over each vertebrae until you are standing up safely again. 

This stretch activates your abdominals, quads and calves.  It stretches the muscles of the hip, hamstrings and lower back. These are muscles that are usually left tight and sore from sitting at a desk.

Start slowly and don't over do this stretch!  A qualified Physiotherapist can give personalized tips for this pose but you can do this safely on your own as long as you don't push yourself and be mindful of your own body.


Tags: stretching
Category: Mark Ellis, RMT

Posted By

Tag Cloud

city chase national championshipcanadian trailsadjunct to Physiotherapybowen techniqueschoolyogapre-natal fitnesssouth edmontonfoam rollerfort saskatchewan trade showORIF surgeryrunning gaitmarathon runningBPPVsmall business nomineeIntramuscular Stimulationcupping therapy in st albertmagrathbikes on broadwaygolfpatellar tendonitisTeam Rehabtechniquefundraiserplantar faciitisyegphysiospiral fracturesprivacyx-rayultrarunnersnowboardingnutritiongait analysisroastshoulderstrengthACL injuriescarpal tunneljaw painstaying fit while pregnanthip impingmentGunn theory of IMSknuckle poppingservus placefitnessctv edmontonflexibilityrunning shoesrunninginfluence of painconcussion in sporthalf marathonfast trax ultratrade showplantar fasciitistrainingiron legsexplore albertawrist paindirect billingdry needlingtrapsyou can ride twoinjury preventionkidspreventing sports injuriescity chase national championshipsjames deannational triathlon championshipsyou can ride 2thoracic spine mobilityGLA:D®easterfree fort bbqmechanical stressseptember 30pelvic floorHawrelak Parktraining receipeenergy barsfoot painstretchingboxers fracturerotator cuff tearmarathonrehabilitationregistered massage therapistregistered dieitian#activephysioworksconcussionbiomechanicsmotor vehicle accidentpine to palmcross trainingrecoveryimPACT testingexercise planniagara fallstraining on vacationbaseballmud runbarefoot runningtendor teartour de palm springsfirst tricharityst. albert chamber of commerceskatingultra runningoutcome measuresheel paineaster mondayms bike tourshoulder painsports injurypriceextended health carecommunityrental car motor vehicle accidentvictoria dayagingstrength trainingexerciseelbow paindown and dirty obstacle coursedraw prizesbackpack safetydefining painracinglegacy park family festivalRunPosturetreatment for headachesout run rarehamstringarthritisadventure racingair relaxorthopedic surgeonsfitness journeycat-scanphysical activityfort saskatchewanbowen therapy#eddiedontbendWestern Statesjointsaquathontaper5km obstacle courserestbest of T8Nfort saskatchewan chamber of commerceSt. Albertgreat white north triathlonITU World Triathlon Grand Final Cozumelregistered massage therapythrowing athletesultramarathoncommunity involvementadolescent knee painnew york marathonworld physical therapy dayvolunteerlife movesexercise challengeknee painglobal edmontonironmanback paininflammation injuryroad rage hockey tournamentsleepoutcome surveymuscle tightnesslentil with tumeric soupphysiotherapy10 milerhikingst albert triathlonWPTDphysio for golfhip replacementst albert road raceglute strengthhockeycupping therapyhalf ironmantaperingvelocity stage racebaseline testinginjuryshoulder injurieskids of steel triathlonsoccer injuriesreturn to sportrotator cuffwhat to expectituheadachesadaptive cyclingdr chanHIIThealthy recipesfestivalprehab before rehabTMJultrarunningcarpal tunnel surgerylumbar spine imagingsinister 7IT band syndromeyegfitdizzinesshamstring injuriesphysical therapyknee replacementicecompressionp90xcomplete concussion management eventtriathloncity chaseclinic privacyworld grand final edmontonBikest albert 10 milerdeath raceWinter Injury Preventionworld triathlon championshipsrunning formRaceyegbikeSCAT 3massage therapymarathon trainingcycling racegait aidswinter runningst. albert road racepole walkingfun in the fortachilles repair surgeryarthritis of the spinelumbar spineturkey on the trailsslip and fallslateral epicondylitisgood fridaydodgeballkids fun runMS Bike Leduc to Camrosesports concussionprotectorthoticsmyofascial cupping therapymedical mission to Ecuadorgolfer's elbowUrinary Incontinenceyegfitnesswounded warriorsBest Physiotherapist5kmPIPAheart diseaseankle sprainWTS EdmontonAADL fundingITU World Triathlon Grand Final Edmontonshoulder imagingsoccerultrasoundankle sprains in athletesneck painalberta health servicesregistered dietitiancervogenic headachescanegolf injuriesoperation esperanzacupping10 milescapulatrail runningkeep fit, have funGLA:D™cortisonecustom fit compression stockingsyardworkrunning injuriesvolleyballvolleyball injurieseating cleanclinic closurecommunity runrunning techniquefitness programlost souls ultrabellerose bike a thonnerve glidesMedial EpicondylitisacupunctureGLA:D® Edmontoncore strengtheningCBC interviewfootballtraining nutritionctv morning livehip painGLA:D™ back programspin classrace seasonms bike tour leduc to camroseroad racepaincity chase canadaclavicle fracturetennis elbowcompression stockingsultraPFPSTOSglute strengtheningknee injurylow back painsynchronized skatingneedlingsafe exercises during pregnancyGLA:D® St. Albertcustom fit orthoticsironman canadafernie ultracrutchesremembrance dayexercise programrunners kneebikingtreating sports injuriescornfasciarunning footwearpain centresMS Bikejumpers kneeOsteoarthritisswimmingbellerose bike-a-thonbanff triathlon1km kids fun runpelvic healthdiagnostic imagingparadelifestyle expoThoracic Outlet Syndromecupping in st albertactive physio worksfamilydave proctorIMSdraw prizeholiday hourstournamentavoiding injuryhockey injuryoffice worktraining planedmontondr shepsedmonton oilers10 miler training planvestibular rehabilitationcity chase world championshipMRIworkout plancyclingsigvaris stockingsobstacle course100 mileHealth Information Actoutdoor running seasondynamic stretchingSigvaris compression stockingsknucklesathlete injuryvertigoshin splints#teamrehabankle injuriesfirst appointmentoutdoor running10milerhiking in the mountains5kcouch to 5kwarm heartcanada daypush up programnational championshipstriathletepelvic health physiotherapyshoulder dislocationconcussions in sportheadacheGLA:D™ knee programcold weather runningboxingthoracic spine10kmdeath race training planolympian distance challengewhy active physio workssecondary submittingP-90XfotoITU World Grand Final Triathlon Edmontontext neckSt. Albert Triathlonactive physio works 5kmconcussion testingcanada day paradeSwimtreatment planbasketball injuriesconcussion managementswimmerget movinggrand openingSAPECstrengtheningwarm handstrapezius strengtheningrecipemodified return to activityworld championshipshigh intensity interval trainingtrail run


What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.


We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.