Overview

Seated Forward Fold (坐姿前屈) is a beginner-level Stretching exercise targeting the Lower Back, Hamstrings. Hold for 45 seconds.

How to Perform

1. Sit on the floor with legs extended straight in front of you.
2. Hinge forward at the hips (not the waist), reaching toward your toes while keeping your back as straight as possible.
3. You’ll feel the stretch in your hamstrings and lower back.
4. Hold for 30-45 seconds.
5. Don’t bounce.

中文说明

坐在地板上，双腿向前伸直。从髋部向前折叠（不是弯腰），双手尽量触脚趾，保持背部尽可能平直。感受腘绳肌和腰部的拉伸。保持30-45秒，不要弹震。

Target Muscles

• Lower Back
• Hamstrings

Benefits

• Relieves lower back tension and pain
• Increases hamstring flexibility
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Avoid if you have acute disc herniation
• Bend knees slightly if hamstrings are very tight

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2