rzen
60927b5d1f
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.3 KiB
Markdown
40 lines
1.3 KiB
Markdown
# Standing Forward Fold
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Hinge at the hips and round down toward the toes, letting the head and arms
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hang heavy while the back of the legs lengthens. A calming mobility drill that
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decompresses the spine and opens the hamstrings and posterior chain.
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- **Category:** Mobility / warm-up
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- **Type:** Standing mobility
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- **Targets:** Hamstrings, low back, posterior chain
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- **Prescription:** 5–8 slow roll-downs, or hold the bottom 20–30 seconds
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- **Defaults:** 2 × 8 bodyweight
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## Setup
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Stand tall with feet hip-width, knees soft, arms relaxed at your sides.
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## Execution
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1. Hinge at the hips and begin folding forward, chin tucking toward the chest.
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2. Round down one segment at a time, letting the arms and head hang heavy.
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3. Fold as far as the hamstrings allow — hands drifting toward the floor.
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4. Reverse slowly, stacking the spine back up to standing.
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## Cues
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- Let gravity do the work; keep the neck and shoulders loose.
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- Soften the knees if the hamstrings clamp down.
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- Feel a stretch, never a sharp pull in the low back.
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## Common Mistakes
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- Bouncing at the bottom to force more range.
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- Locking the knees hard and straining the low back.
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- Snapping back up instead of rolling through the spine.
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## Progression
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Deepen the fold as the hamstrings loosen, pause and breathe at the bottom, or
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walk the hands toward the shins for a gentle assisted stretch.
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