Hang in a gentle forward fold for one minute

Bend forward with soft knees and let your head hang.

Why it helps

A relaxed fold can ease tension in your back and the back of your legs. Letting gravity do the work keeps it gentle.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hinge at the hips and let your upper body hang.
3. Hold opposite elbows and sway gently for a minute, then roll up slowly.

Make it easier

Rest your hands on a table and fold halfway.

Make it harder

Straighten your legs a little more.

Roll up slowly and skip this if you feel dizzy or have back problems.