An Easy Stretch For Relieving Tightness In Your Back, Butt, And Hamstrings

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Stretching on the reg is great for improving your flexibility, and busting out a few feel-good moves after a workout can help prevent injury. (Remember, you want to do dynamic movements before a workout and static stretches after a training session.)

And while the benefits of stretching are mentioned at the beginning and end of almost every fitness class, it’s really easy to skip stretching entirely when training solo—knowing you need to stretch more and actually stretching more are two separate things. You’re even supposed to stretch on the days you’re not working out, but that always seems to be the thing that gets pushed to last when triaging your daily to-do list.

Related: 8 Small-Space Workouts That Burn Fat And Work Your Total Body

But it’s all about those baby steps, which is why doing this one feel-good and ridiculously simple stretch is a great place to start. The foldover stretch (also called a forward bend or fold) is one of our go-to, super-effective, G.O.A.T. stretches for better flexibility—it stretches your neck, back, glutes, hamstrings, and calves. Basically it targets all of the areas that tend to feel achy, particularly after a long day of sitting. And while it’s a stretch you might have done before, you’ll definitely want to start doing it more often. Loosen up? Yes please! Here’s how to do it:

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Foldover Stretch

• Stand with your feet hip-width apart, your knees slightly bent, and arms by your sides. Exhale as you bend forward from hips, lowering head toward the floor. Be sure to keep your head, neck, and shoulders relaxed. 
• Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
• Bend knees and roll up slowly to release.

Tip: If you’re not comfortable reaching that far, bend knees more and/or place hands on elevated surface, like yoga blocks.

Related: 4 Workouts That Will Make You A Better Runner

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