This is a popular stretch also known as the “sit and reach” stretch. It’s even used as a “test” for your flexibility.
You sit on the floor with your legs straight in front of you. Then, you lean forward as far as you can. Seems simple enough. So, how could this be bad for you?
First, when you sit on the floor with your legs straight, if your hamstrings are tight, and in most people that’s the case, those muscles will pull your pelvis back under you increasing the static stretch on your lower back as in the image to the right.
To do this stretch properly with much less risk to your lower back, you must keep the lower and upper back straight and lean forward at the hips. For most people, this is just too difficult.
You can modify this stretch by sitting on a stool or low bench. This reduces the tension on the hamstrings and allows you to maintain the correct posture and position.
Or, better yet, skip this stretch and try a standing position. Set your foot on a low stool. Stand tall. Bend forward only at the hips until you feel a stretch in the back of your leg. If it’s too easy, get a taller stool.
If you’re going to do the “sit and reach”, stand up instead.
DK
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