Upper Back-Leg Grab

A seated forward fold stretch that targets the hamstrings, lower back, and upper back simultaneously.

Instructions

1. While seated with legs extended, bend forward to hug your thighs from underneath with both arms.
2. Keep your knees together and your legs extended out as you bring your chest down to your knees.
3. You can also stretch your middle back by pulling your back away from your knees as you’re hugging them.
4. Hold the stretch for 20-30 seconds, maintaining relaxed breathing.
5. Gently release and return to the starting position.

Tips

• Do not bounce or force the stretch; apply gentle, steady pressure.
• Breathe deeply and relax into the stretch to increase range of motion gradually.
• You may feel the stretch in your hamstrings, lower back, and upper back simultaneously.
• Perform this stretch after a workout when muscles are warm and more pliable.
• Hold for 20-30 seconds per rep, repeating 2-3 times.