Fitness Training Exercises

Exercise: Sit and Reach

Equipment Required:

None.

Starting Position:

Sit on the floor with back straight and legs extended. Feet should be together
Bend the knees slightly.
Place hands on lower legs or around ankles (hands may be placed on the floor for more stability).

Actions To Execute Exercise:

Slowly bend forward at the hips until a comfortable stretch is felt in the back of the legs.
Keep back straight and head in alignment with spine.
Hold; return to starting position.

Breathing Technique

Exhale while bending forward; maintain normal steady breathing while holding the stretch.

What The Exercise Does:

Stretches the back of the thigh and the lower back.

Variations On This Exercise

For increased back stretch, tuck chin toward chest. This will yield a stretch in the back of the neck and upper back as well.

Precautions / Contraindications

Do not bend at waist; keep back as straight as possible.
This exercise requires good flexibility of the lower back and hamstrings and may not be appropriate for some individuals.
This exercise may be contraindicated for some individuals with hip or back problems, arthritis, obesity or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep back straight and bend forward at hips, not waist.
This is a flexibility stretch. It is recommended that stretches for improved flexibility be held for at least 30 seconds.

 

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