“Forward bending” is one of the movements that always appears when warming up or cooling down during exercise. If you want to deepen your forward bending, but only aim to “go forward,” it can have the opposite effect. In this article, we will show you how to do a forward-bending pose that allows you to deepen your forward bending without forcing yourself.
There’s a simple yet effective technique to help you bend forward more easily — and it’s all about reaching your hands up and forward first. This gentle method allows your body to relax into the movement and can improve your flexibility without straining your muscles.
Why Forcing a Bend Doesn’t Work
Forcing yourself to bend forward only creates tension in your muscles, limiting how deep you can go. When you push too hard, your body reacts by tightening up to protect itself from overstretching. This can prevent you from achieving the flexibility you’re aiming for.
The key to improving flexibility is to relax and allow your muscles to stretch naturally. This way, you gradually increase your range of motion without risking injury.
What are the benefits of forward bending?
Forward bending poses are often incorporated into yoga classes and exercise cool-down poses. While it is easy to feel the effect, many people feel uncomfortable doing them if they are too stiff. First, let’s look at the effects of forward bending.
Relaxes the upper body
When you bend forward, a gentle curve is created from the back of your neck, relaxing the back of your body, which allows the parasympathetic nervous system to take over. For those who feel stiffness in their body or eye strain from long hours of desk work, it is recommended that you gently stretch the back of your neck. When the parasympathetic nervous system becomes dominant, the digestive function of your internal organs also improves, so it is also recommended for relieving autumn fatigue.
Improves blood flow to the lower body
By leaning your upper body forward, the quadriceps on the front of your thighs contract, while the gluteus maximus on your buttocks, the hamstrings on the back of your thighs, and the back of your knees relax and feel stretched. When the muscles relax, space is created for stagnant waste products to flow, which leads to improved blood flow. In addition, as the gluteus maximus and hamstrings are loosened, you may also feel an improvement in lower back pain.
The key to mastering forward bending is the “spine and hip joints”
The key to deepening forward bends is the spine and hip joints. When bending forward while standing, you tend to lean your upper body forward, curving your spine and lowering. However, when the spine is curved, the pelvis tends to lean backward, and the space between the stomach and thighs remains wide. By bending your knees and straightening your spine from your sitting bones, you can bend forward from your hip joints to deepen your forward bend and experience the maximum effect.
How to deepen your forward bend while seated
Lengthen your spine and flex your hips. Let’s start with a comfortable forward bending.
1. Take a seat on the ground and bend your knees. With your back straight, bring your arms together and extend them upward.
2. As you inhale and exhale, clasp your hands together, turn the backs of your hands outward, and slowly move them forward while keeping your spine as long as possible. Bring your stomach and thighs together.
3. Move backward on your hips and straighten your knees as far as possible. You can bend forward from the base of your thighs by walking on your hips. Lean your upper body forward while keeping your back long, as if folding origami paper.
5. Repeat steps 1 to 4 again, feeling the sensation of gradually stretching from the inside. Be careful not to tense your shoulders or neck, and continue breathing slowly.
Bending forward doesn’t have to be a struggle. By reaching your hands up and forward, you can gently guide your body into a deeper bend without forcing it. This simple technique is effective, and safe, and can lead to noticeable improvements in flexibility and posture. So, give it a try and enjoy the benefits of a more relaxed and deeper forward bend!
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