Vinys
All movements

Lower back, hips, knees and shoulders

Supported Forward Fold: Classic

A hip hinge with a long spine that stretches your posterior chain while protecting your lower back: fundamentally different from a full forward fold and much safer for sensitive spines.

Hip Mobility30 to 60 seconds

How to do it

  1. 1

    Stand with your feet hip width and your knees soft

    A visible bend in the knees, not locked straight. Blocks, a chair seat, or a low table in front of you.

  2. 2

    Send your hips back and let your chest travel forward

    The movement happens at your hip creases, not at your waist. Think of closing a door with your backside.

  3. 3

    Rest your hands on the blocks, the chair, or your thighs

    Take real weight through your hands. That is what keeps this different from hanging forward.

  4. 4

    Stop while your back is still long

    The moment your lower back begins to round is the moment you have passed the useful part of the movement. Going further is not a deeper version of it.

  5. 5

    Hold for 30 to 60 seconds

    You should feel this along the backs of your legs, not in your lower back.

What to watch for

Symptoms travelling further down a leg. Come out of it and speak to a clinician before repeating it. A stretch that spreads is telling you something different from a stretch that stays put.

Ways to adjust it

  • Blocks
  • Short stance
  • Chair
  • Soft knee cue
  • Arms along thighs

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.