Seated Forward Fold (Lumbar Erector Stretch)

Coaching cues

• Sit with legs straight out in front; flex from the hips first — not the lumbar spine
• Allow the spine to round gently once hip flexion is exhausted
• Reach hands toward feet; use a strap around feet if hamstrings limit the position
• Hold 45–60 s; breathe into the mid-back and posterior chain