To improve your seated forward fold or pike stretch, focus on exercises that increase the flexibility of your hamstrings and calves. A helpful technique is to do a seated forward bend while keeping your ankles flexed. Here’s how:

1. Sit on the Floor: Keep your legs straight in front of you.

2. Flex Your Ankles: Pull your toes toward you to engage your calves and stretch your hamstrings.

3. Reach Forward: With a straight back, hinge at your hips and reach for your toes. Keep your knees slightly bent to avoid strain.

4. Hold the Stretch: Breathe deeply and hold for 20-30 seconds, gradually deepening the stretch.

5. Repeat: Do the stretch 3-5 times, allowing your body to relax each time.

Adding this to your routine can greatly enhance your flexibility. Consider joining my online flexibility classes for more techniques.

If you walk or run frequently, or find yourself sitting for extended periods, incorporating this stretch can be beneficial to alleviate tension and improve flexibility.

Seated Forward Bend Stretch

1. Start Position: Sit on the floor with your legs extended straight in front of you. Keep your back straight and your feet flexed.

2. Fold Forward: Inhale deeply and, as you exhale, hinge at your hips to lean forward. Reach your arms towards your feet, keeping your spine long.

3. Hold the Position: Aim to bring your hands to your shins, ankles, or feet—whichever position feels comfortable without forcing it. Hold this stretch for 20-30 seconds.

4. Breathe: Focus on deep, even breaths. With each inhale, lengthen your spine; with each exhale, deepen the stretch slightly.

5. Release: Slowly rise back to a seated position, using your hands for support if necessary.

Benefits

This stretch targets the hamstrings, lower back, and helps relieve tension built from prolonged sitting or active movement. Incorporate it into your routine whenever you feel tightness, and consider repeating it a few times for maximum relief.