Seated Forward Fold

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Seated Forward Fold, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Sit, stand or lie as named, keep a soft knee and use the strap or support without locking the joint.

Execution

- Tilt from the hips until a broad stretch appears behind the thigh, then hold without pulling harder.

Range, tempo and breathing

- Hold 1 × 30–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not lock the knee, pull the head down or round into pain. Bend the knee and use more support.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.