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Seated Toe Touch Stretch w/ DPT Nura

Long hours of sitting tighten the hamstrings and strain the lower back. A simple toe touch helps release tension, improve posture, and keep your body aligned through the day.

Overview: A classic stretch to lengthen hamstrings, release lower back tension, and restore balance after long hours of sitting.

Directions

1. Starting Position

  • Sit on the floor with legs extended straight in front of you.

  • Keep your back tall and shoulders relaxed.

4. Hold

  • Keep your chest open and gaze soft.

  • Hold the stretch for 20–30 seconds, breathing deeply.

2. Engage the Stretch

  • Inhale to lengthen your spine upward.

  • On the exhale, hinge forward from your hips (not your back) and reach toward your toes.

5. Release

  • Slowly roll back up to a seated position with a neutral spine.

3. Hand Placement

  • Rest hands wherever they naturally land—on thighs, shins, ankles, or toes.

  • Avoid forcing the stretch; focus on gentle reach and length.

6. Repeat

  • Perform 2–3 rounds, or as needed to release hamstrings and lower back tension.

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