To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward. Relax, and keep your ears, shoulders, and hips aligned while you do the following:
-
Sit with your feet well apart.
-
Bend forward and touch the floor with the backs of your hands. Relax and let your body drop.
-
Hold for
20 seconds. Return to starting position. -
Repeat
2 times. -
An additional way to improve motion and stability is to push down into the floor while you are in the bent-over position. Push down for
5 seconds, relax5 seconds. Repeat3 to 5 times.
Note: If you've had back or hip surgery, talk with your healthcare provider before doing this stretch.
Online Medical Reviewer: Ross Brakeville DPT
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 12/01/2022
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Need Help? We're Here for You
Our Member Services team is here to help you understand your benefits, find care, or resolve concerns.
1-800-510-9132
Call NC Quitline
Need support to quit smoking, vaping, or to quit other nicotine products? You can receive support including medicines free of charge:
1-800-784-8669
Schedule Transportation
Need transportation to a doctor's office, pharmacy, or other covered healthcare service? Contact us to arrange your ride.
1-800-510-9132
Provider Directory
Need to find a provider like a Primary Care Physician, Specialist, OB/GYN, or a Psychiatrist?
Provider DirectoryRelated Articles
Wall Squats
Try these wall squats to strengthen your lower body.
Exercises to Increase Agility: Side Steps
Learn how to do side steps to increase your agility.
Hip Rotator (Piriformis) Stretch
Try the hip rotator stretch to help your back health.
Back Exercises: Neck and Torso Rotation
Learn how to do these exercises to stretch and strengthen your neck muscles.
