Seated Forward Bend Stretch on a Chair
Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart. Keep your back straight and shoulders relaxed.
Inhale deeply, then as you exhale, lean forward from your hips, reaching your hands toward your feet. Hold the stretch for a few breaths.
Focus on lengthening your spine and relaxing your neck. Return to the starting position by slowly rolling up your spine.
How to perform the Seated Forward Bend Stretch on a Chair
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Forward Bend Stretch on a Chair using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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