Wide Stance Forward Bend

Figure 10

Figure 10.1

Figure 10.2

  1. Stand with legs two to three feet apart. Inhaling raise the arms above your head with the palms facing forward.
  2. Exhale and slowly bend forward from the hips, keeping the back straight and looking forward. Place the palms flat on the floor. The palms are slightly ahead of the feet (fig 10). Go down only as far as you can, place your hands to your thighs or anywhere on the front of your legs that feels comfortable (fig 10.1). A variation of this stretch would be to take a firm hold on each foot (fig 10.2).
  3. While breathing deeply hold this position for 30-seconds. With each exhale try to deepen the stretch and let your head move further down. Always relax your neck and release your crown to the floor.
  4. Maneuver the feet closer together, inhale and slowly roll to a standing position.

Repeat three times

Benefits

  • Refreshes the mind
  • Rejuvenates the nervous system

Caution

  • Not suitable for individuals with a slipped disk
The editorial content of Bird Golf Schools should not be used as a substitute for professional health care. Talk to your doctor before starting any new exercise regime.

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