Seated Straddle Fold
Seated (floor) · Inner thighs and backs of the thighs
A self-stretch for the inner thighs and backs of the thighs. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (floor) · Inner thighs and backs of the thighs
Starting position
Sit on the floor with the legs open as wide as is comfortable and the toes pointing up.
Movement phases
1. Get ready
Place the hands on the floor in front of you and sit tall.
2. Lean forwards
Without rounding the back, tip forwards from the hips and walk the hands forwards.
3. Hold the stretch
Stop where you feel a stretch in the inner thighs and the backs of the thighs, and breathe easily.
4. Return
Walk the hands back and sit upright.
What to check yourself
Check that the back is not rounding and the kneecaps and toes are not rolling inwards.
Adjust the stretch
Easier: Sit on a chair, open the legs and lean forwards there.
Deeper: Rest the forearms on the floor and lean further forwards.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions