Seated Forward Bend
The Seated Forward Bend is a fundamental mobility exercise that deeply stretches the entire posterior chain, specifically targeting the hamstrings and lower back. By performing a controlled hip hinge from a seated position, this movement improves flexibility and promotes spinal decompression.
Because flexibility gains rely on consistency and proper intensity, the AI tracks your hold times and RPE to ensure you are stretching effectively without overtraining. By integrating your daily HRV and sleep data, the app can recommend longer, gentler holds on high-stress days to aid nervous system recovery. Additionally, if you have logged lower back pain historically, the system will monitor your feedback to ensure this movement provides relief rather than aggravation.
Form Cues
- Sit tall on your sit bones with legs extended
- Hinge from your hips before reaching forward
- Keep your spine long and chest open
- Flex your feet towards your shins
- Exhale deeply as you deepen the fold
- Don't round your upper back just to reach your toes
- Don't lock your knees if your hamstrings are tight
- Don't shrug your shoulders up towards your ears
- Don't bounce or use momentum to go deeper
Common Mistakes
- Rounding the spine excessively
- Forcing the head to the knees
- Holding breath during the stretch
- Tensing the shoulders and neck
Muscles Worked
This exercise primarily lengthens the hamstrings, helping to alleviate tightness that often contributes to lower back pain. Secondarily, it stretches the erector spinae along the spine and the calves, providing a comprehensive release for the entire posterior chain.
Primary
Secondary
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