Standing Pike Stretch

  1. Stand straight, place your feet shoulder-width apart and straighten your back. Keep your lower back naturally arched and your chest expanded. This will be your starting position.
  2. From the starting position, tighten your abs and lower your torso while keeping your back straight. Turn in the hip joints as you do so. If your current flexibility level doesn’t allow your hands to touch the floor, don’t arch your back but bend your legs at the knees. The flexibility will develop over time, and you will be able to bend forward fully with straight legs.
  3. Hold the bottom point for 1–2 sec and using the glutes return back to starting position.
  4. Perform the required amount of repetitions.

Precautions: All the time, consider that you don’t pull your torso off using your back muscles. This is not only incorrect but also dangerous. Your back muscles should keep the torso in a straight position, while your thighs raise it.