Cat-Cow Stretch
Spinal Decompression
Flexibility2 mins
Hamstring Flexibility
Forward Fold
Stretches the entire posterior chain and decompresses the spine. Regular stretching can improve posture by 10-15%.
Difficulty
Beginner
Duration
2 mins
Category
Flexibility
How Forward Fold Helps You Grow Taller
Stretching lengthens tight muscles that can pull your skeleton out of alignment. Tight hip flexors and hamstrings cause anterior pelvic tilt that reduces height. The forward fold also increases the space between vertebrae by allowing compressed discs to rehydrate and expand. The improved flexibility enables better posture and fuller range of motion. Studies show that regular stretching can improve posture by 10-15%.
Best when done
Daily for 2 mins
Goal
Hamstring Flexibility
Benefits
- Increases flexibility and range of motion
- Reduces muscle tension and soreness
- Improves circulation and recovery
- Enhances athletic performance
- Reduces injury risk
How To Do It
- 1Stand with feet hip-width apart
- 2Hinge forward at the hips with a flat back
- 3Let arms hang toward the floor
- 4Hold for 30-60 seconds, breathing deeply
- 5Bend knees slightly if hamstrings are tight
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