How to Do Medicine Ball Forward Bend and Reach
The medicine ball forward bends and reach should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball forward, bend, and reach.
Beginning Forward Bend and Reach
1. A unique sit-and-reach testing box is required. You can also create your own testing box by locating a solid box that is around 30cm tall.
2. Place a meter stick on top of the box such that the ruler reaches 26 cm past the box's front edge toward the test participant. The 26cm mark should be on the box's edge.
Forward Bend and Reach Movement
1. Remove your shoes and sit on the floor, legs stretched out in front of you, knees straight, and feet flat against the test box's front end.
2. Lean forward at the hips, keeping your knees straight, and glide your hand up the ruler as far as you can in a calm, steady motion.
3. Extend as far as you can, take a cm measurement, rest, and repeat three times.
Forward Bend and Reach Benefits
Forward bends, both standing and seated, provide numerous advantages. They counterbalance compression by creating length and space in the spine, and their inward aspect can encourage introspection. Forward bends, on the other hand, can be difficult for certain people, particularly those with tight hamstrings.
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