" Great for the lower back, hamstrings & calves. Gradually bend at the waist, towards the floor with legs slightly bent. Place both hands on the floor, palms facing down. Then gradually straighten legs, while keeping your gaze on the floor. Hold the pose for 20 seconds! "
Bend-over Stretch Challenge rules
- Keep hands & feet planted to the floor.......NO bending at the elbows & knees.
- Hold for 20 seconds......maintain your breathing.
- Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.
“If you feel a lot of tightness at the back of the knees during other hamstring stretches, this is the one for you! Bend the knees till you feel the stretch in the belly of the muscle, and keep it there while you straighten the legs :)”
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Andrea F This is a lot harder than it looks. It took a week of stretching to get my palms flat on the floor and legs straight but I finally managed it!
Jeconiah M answered the question Physically unable to reach floor and straighten legs
" I'm terribly sorry for this late response to your question Loren. The challenge is meant to be a long-term goal for most people, so even though you may not be able to perform the challenge now.......it should not s...
Christine T have tried this multiple times before and still can't reach the floor. I think my arms are just short. will keep trying though and improve flexibility.
Rick P encouraged this.
Colleen O Always done it with legs straight trying to reach the floor, starting with hands on the floor is a nice change. Need some work though.
Yolande O A lot of my daily stretches are aimed at getting better at this - but I can still barely touch my toes if I bend over with my legs straight.
David B encouraged this.
Marco A Not flexible enough but I'll be working on it to complete this challenge with hands flat on the ground for 20 seconds
Jeconiah M encouraged this.
Hideki S encouraged this.
Nocturnal R answered the question Physically unable to reach floor and straighten legs
Flexibility takes a while to achieve. It does not happen overnight. I achieved this gradually over a combination of 2 strategies. 1) I only do my stretching after a run. That's when the muscles are warm and mos...
If I am currently unable to reach the floor AND straighten my legs should I not attempt this challenge at this time?
Dana J Trying to get my kids to do it. Not bad that their old lady can put her hands on the floor. Actually, my palms.
Lorain R encouraged this.
Molly H This is a fantastic stretch. My friend says it helps prevent "old lady" (or "old man") back. :)
Why not ask for some advice from other Challenge takers, or read some of the Challenge guides first?OK, I'll keep working at it!