# Standing Forward Fold

Hinge at the hips and round down toward the toes, letting the head and arms
hang heavy while the back of the legs lengthens. A calming mobility drill that
decompresses the spine and opens the hamstrings and posterior chain.

- **Category:** Mobility / warm-up
- **Type:** Standing mobility
- **Targets:** Hamstrings, low back, posterior chain
- **Prescription:** 5–8 slow roll-downs, or hold the bottom 20–30 seconds
- **Defaults:** 2 × 8 bodyweight

## Setup

Stand tall with feet hip-width, knees soft, arms relaxed at your sides.

## Execution

1. Hinge at the hips and begin folding forward, chin tucking toward the chest.
2. Round down one segment at a time, letting the arms and head hang heavy.
3. Fold as far as the hamstrings allow — hands drifting toward the floor.
4. Reverse slowly, stacking the spine back up to standing.

## Cues

- Let gravity do the work; keep the neck and shoulders loose.
- Soften the knees if the hamstrings clamp down.
- Feel a stretch, never a sharp pull in the low back.

## Common Mistakes

- Bouncing at the bottom to force more range.
- Locking the knees hard and straining the low back.
- Snapping back up instead of rolling through the spine.

## Progression

Deepen the fold as the hamstrings loosen, pause and breathe at the bottom, or
walk the hands toward the shins for a gentle assisted stretch.