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

hiking in the mountainsdirect billingIntramuscular Stimulationadventure racingimPACT testingironman canadacanada dayextended health careathlete injurybowen therapycycling raceconcussion testingHIITSwimadaptive cyclingtrapezius strengtheningrunning shoescity chase national championshipsplantar fasciitisoutdoor running season#activephysioworksschoolultrasoundpre-natal fitnesshigh intensity interval trainingroad racegood fridayaquathonbaseline testingmarathon runningvertigosmall business nomineeyardworkACL injuriesshoulder imagingfort saskatchewanjames deanThoracic Outlet Syndromejointsankle sprainjumpers kneefort saskatchewan trade showdeath racelentil with tumeric soup10 milerdefining painGLA:D™acupunctureoutcome surveyhockey injuryshin splintsSigvaris compression stockingsroastrace seasonvictoria dayGLA:D™ back programoutdoor runningachilles repair surgeryfitness journeyglobal edmontonwrist painactive physio worksSAPECheadacheBest Physiotherapistmechanical stressmagrathfundraiserphysical therapyback painjaw painrunning techniquelateral epicondylitistennis elbowhip replacementmuscle tightnesscyclingconcussionworld championshipshalf marathonbest of T8Nsynchronized skatinghealthy recipesrunners kneeCBC interviewmarathon trainingmarathonRaceyegfitcity chase national championshipsnowboardingtriathlonbellerose bike a thonvolunteeryegfitnessironmanx-rayPIPAwarm handsspin classgait aids10kmcity chase canadast albert triathlonultra runningoffice workolympian distance challengephysical activityholiday hourscommunityheart diseaseneck paincupping therapy in st alberttaperingniagara fallsfun in the fortcupping in st albertpricedown and dirty obstacle coursectv edmontonshoulder dislocationWestern Statesknuckle poppingHawrelak Parkpainstrengtheningdraw prizescat-scansleeptour de palm springsheadachesknee replacementcanada day paradeGLA:D® St. Albertst. albert chamber of commerceAADL fundingmedical mission to Ecuador1km kids fun runconcussion managementinflammation injuryget movingadjunct to Physiotherapypain centresfitnessfitness program#teamrehabdeath race training planbiomechanicspelvic healthfree fort bbqcommunity runyou can ride twoarthritiseating cleantreatment planexerciseoutcome measureslegacy park family festivalavoiding injuryiron legsbellerose bike-a-thondraw prizeracingregistered massage therapyrehabilitationcity chasesinister 7skatingtraining nutritionpelvic flooredmontonworld physical therapy daycustom fit orthoticscarpal tunnel surgery10milertraining plankeep fit, have funmodified return to activityclinic closurerunning formwinter runningglute strengthmotor vehicle accidentsecondary submitting100 milestrengththrowing athletesshoulder injuriesWPTDworkout planbarefoot runningfotofernie ultrahip paintrainingpole walkinghamstring injuriesfast trax ultrayegbikesports concussionlifestyle expohikingrecipeknucklesfort saskatchewan chamber of commercetendor tearedmonton oilersGLA:D®hockeyremembrance dayalberta health serviceswhat to expectgolf injuriesshoulder5kmrunning injuriesexercise planregistered massage therapisttrade showp90xWTS Edmontonadolescent knee painkids of steel triathlonbowen techniquefirst trims bike tourlumbar spineankle injuriescommunity eventmassage therapybikingseptember 30volleyballIMSinjury preventionctv morning liveBikeIT band syndromeankle sprains in athletesmud runcold weather runningroad rage hockey tournamentrecoveryGLA:D® Edmontonlost souls ultraswimmingexercise challengescapula5kmyofascial cupping therapyreturn to sportnew york marathoncustom fit compression stockingsgreat white north triathlonactive physio works 5kmknee injurycarpal tunnelpine to palmfirst appointmentgolfer's elbowinfluence of painturkey on the trailsms bike tour leduc to camroseconcussions in sportkidssafe exercises during pregnancyWinter Injury Preventionheel painservus placepatellar tendonitisnational championshipstraining on vacationboxingvolleyball injuriesbanff triathlonTOStriathleteSt. Albert Triathlon5km obstacle courseclinic privacythoracic spine mobilityultramarathonoperation esperanzaicecouch to 5kHealth Information ActMS Bike Leduc to Camroseitu#eddiedontbendexplore albertatournamentknee paingrand openingst albert road raceyogahamstringpelvic health physiotherapyfootballstaying fit while pregnantSCAT 3paraderunning footwearfestivalflexibilityglute strengtheningcanewounded warriorscommunity involvementMedial EpicondylitisPFPScanadian trailsnerve glidesagingcuppingtechniquecity chase world championshipcrutchesboxers fracturelife movesresttrail runregistered dietitianst. albert road racetaperyou can ride 2swimmershoulder paintext neckPosturelow back painarthritis of the spinebaseballTeam Rehabcompression stockingsSt. AlbertcornITU World Triathlon Grand Final Cozumelinjurytreating sports injuriesdr shepsbackpack safetyclavicle fracturerunning gaitcompressioncomplete concussion management inc.rental car motor vehicle accidentorthopedic surgeonspreventing sports injuriesair relaxsigvaris stockingsorthoticsslip and fallscharityfasciastretchingwarm heartprehab before rehabelbow painMS Bikewhy active physio worksenergy barsprotectdodgeballcross trainingkids fun runsoccer injuriescortisoneMRIBPPVrunningexercise programnational triathlon championshipssports injuryworld triathlon championshipsdynamic stretchingultracupping therapyITU World Triathlon Grand Final Edmontonconcussion in sportdiagnostic imagingthoracic spinest albert 10 milerfoot painvestibular rehabilitationvelocity stage racesouth edmontonregistered dieitianworld grand final edmontonbasketball injuriesdave proctorORIF surgerygait analysissoccerGunn theory of IMS10 milelumbar spine imagingyegphysioTMJdry needlingRunplantar faciitisneedlinghalf ironmanphysiotherapyultrarunningtraining receipetrapsnutritiondizzinesstrail runningcore strengtheningfamilyP-90Xeaster mondayITU World Grand Final Triathlon Edmontoneaster10 miler training planstrength trainingspiral fracturesobstacle courseprivacyout run raredr chanbikes on broadwaypush up programfoam rollertreatment for headachesultrarunner


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.