Seated forward fold
One round, under a minute.
How to do it
- Sit on the floor side-on to the phone
- Legs out straight, hands on your knees
- Hinge at your hips, slide your hands down
Step by step
In the words the app says them, out loud, while you do it.
- Sit tall with your hands on your knees.
- Slide your hands slowly down your legs, as far as you comfortably can.
- Hold there, as still as you can, for 20 seconds. You can make it 30 or 40 in Settings.
- Come up slowly.
If the position slips, the app says so: “Legs out straight, lean forward.”
What it is for
The app files this stretch under:
- Can't touch my toes
- Stiff lower back
Where the phone goes
Phone on the floor, not angled up, side-on to you, about 8 ft away. The phone sits off to one side of you, so the camera sees the leg and the trunk in profile. Every stretch shows you this picture before the clock starts, and talks you through it, because you are across the room by then.
In the game
The gap in the kelp sits at the depth you settle on yourself, and staying near that depth is the whole skill. Points come from how steadily you hold the spot you picked. Depth earns nothing, and going deeper than you can comfortably hold is the thing the app is built to avoid asking of you.
That is also what the research says: a gentle hold gains as much range over the weeks as a hard one. What regular stretching does, measured.