Spine rounds aggressively to reach further
The stretch moves to the lumbar; hamstrings never lengthen.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Yoga · Lower Body
Seated Forward Fold (Paschimottanasana)
Coaching cues
- Sit tall with both legs extended; hinge at the hip — do not round the back
- Reach for the feet, shins, or use a strap; stop when the back starts to round
- Breathe into the hamstrings; hold 5 to 10 breaths
- This is a hamstring stretch — not a back stretch
Common faults 2
Posterior pelvic tilt — sitting on the sacrum
Hamstring tightness tilts the pelvis; sit on a folded blanket to correct.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch (long sit)↗