Sitting forward flexion is a common flexibility exercise for primary school students, which is helpful to exercise the flexibility of back muscles and leg muscles. Here are some ways to practice sitting forward at home:
1. Warm-up: Warm up before sitting forward. You can do some running, skipping or simple stretching exercises to get your body into motion gradually.
2. Sit forward: First, sit on the ground, legs straight together, toes up. Then, try to keep your back straight, bend forward slowly, and try to touch or grab your toes with your hands. If you can't touch your toes, you can get as close as possible and keep a comfortable posture. Hold this position for about 15-30 seconds, and then slowly relax.
3. Increase the challenge: If you think it is too easy to lean forward, you can gradually increase the difficulty of practice. For example, you can try to rotate your toes outward, or separate your legs a little before bending over. Increase the difficulty moderately every time, but don't push too hard to avoid injury.
4. Keep continuity: Sitting forward is an exercise that needs constant training. Sitting forward several times a day, each time lasting 15-30 seconds, helps to improve flexibility. Keep practicing, and you will gradually feel the flexibility of your body increase.
5. Precautions: Please pay attention to the following points when bending forward while sitting: keep breathing steady and don't hold your breath; Try to keep your back straight and avoid hunchback; Don't force yourself to bend excessively, so as not to cause strain or sprain; If you feel any discomfort or pain, please stop practicing and consult a professional.
The above is about the method of practicing sitting forward at home, I hope it will help you. Remember to gradually increase the difficulty and keep practicing, and the flexibility will gradually improve.