Overview

Standing Forward Fold (站立前屈) is a beginner-level Stretching exercise targeting the Lower Back, Hamstrings. Hold for 30 seconds.

How to Perform

1. Stand with feet hip-width apart.
2. Hinge at the hips and fold forward, letting your arms hang toward the ground.
3. Bend your knees slightly if needed.
4. Let gravity gently decompress your spine.
5. Hold for 20-30 seconds.
6. Roll up slowly to return to standing.

中文说明

双脚与臀同宽站立。从髋部向前折叠，双臂自然下垂。如需要可微屈膝。让重力温和地解压脊柱。保持20-30秒。缓慢卷起回到站立。

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

• Stand up slowly to avoid dizziness

⚠️ 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