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.