Standing Forward Fold "directly stretches the muscles that are compressed while you're seated all day," said Jade Alexis, Aaptiv yoga instructor. This simple, gentle stretch targets your hamstrings, hip flexors, and calves, and sends fresh blood flow to your brain.
- Begin at the front of your mat, feet hips-width apart and hands on your hips. Inhale and reach your arms straight above you.
- As you exhale, engage your abs, and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward into your toes, straightening your legs as much as possible.
- Let your hands hang toward the floor or use them to cup your opposite elbows.
- Hold here for 30 seconds.
If you're at work, you can also do a Seated Forward Fold variation, said Liza Janda, a certified yoga instructor at Yoga Janda. She recommended dropping into this stretch whenever you're feeling stressed, tired, or achy in your lower back.
- Sit close to the edge of your chair with your knees hips-width apart.
- Inhale and lengthen your spine.
- Fold forward over your thighs, tilting your tailbone toward the back of the chair.
- Allow your head and neck to completely relax and let your arms hang down to the floor.
- Hold here for 30 seconds.