The forward fold hamstring stretch can be modified for different levels of flexibility. This video demonstrates the forward fold hamstring stretch.
Let’s do a forward fold stretch.
To begin, start with your feet about shoulders width apart and fold forward from the hips.
Keeping your legs and low back straight, fold as far as you’re comfortable. So bring your hands to the ground if that feels OK. If that doesn’t feel good, consider bringing your hands to the fronts of your shins or to the tops of your thighs. Be sure not to press into your knees.
Wherever you fold, hold it here for about 20 to 30 seconds, breathing slowly and steadily, not holding your breath. If you feel any pain or pinching, come out of this right away and consult a physician before you try it again.
To modify with a chair, you’ll fold forward right next to the seat, bring your hands to the seat, and again, only fold as far as you’re comfortable here.
Remember to keep your legs straight and your low back straight, not rounding out when you fold. And stay here for about 20 to 30 seconds. Keep your breathing slow and steady. Try not to hold your breath, and make sure that if you feel any pain, any discomfort, or any pinching, you come out of this stretch right away and consult a physician before trying again.
We’ve got about 10 more seconds left.
That’s the forward fold stretch.