Sitting for long periods can make your hamstrings and lower back tight, so taking a few moments to stretch can help keep your body feeling great. This forward fold is perfect for loosening up–whether you’re a beginner or more advanced.

Beginner Variation

1. Stand with feet hip-width apart – Keep a slight bend in your knees.
2. Hinge forward at the hips – Slowly lower your upper body toward your legs.
3. Let your arms hang – Rest hands on your thighs, shins, or just above your knees for support.
4. Relax your neck & shoulders – Let your head hang naturally.
5. Hold for 20-30 seconds – Breathe deeply & feel the gentle stretch.
6. Repeat 2-3 times – Each time, try to relax a little deeper.

Advanced Variation

1. Keep legs straight (or a slight knee bend if needed).
2. Fold deeper – Aim to bring your chest closer to your thighs.
3. Reach for the ground – Touch the floor with fingertips or palms if flexible enough.
4. Hold ankles or calves – For a deeper stretch, gently pull yourself closer.
5. Add movement – Try shifting weight between feet or swaying side to side to release tension.
6. Engage your core to rise – Slowly roll up one vertebra at a time.

This stretch is easy to do anywhere and helps keep your body flexible, mobile and pain-free–perfect for long drives or daily movement! 

Thanks to Miriam for MiM Fit, Aussie Destinations Unknown.