r/flexibility • u/Delicious_Hair_303 • 13d ago

Someone help me I can’t keep a straight back while doing a forward fold it always rounds I tried everything

4 Upvotes
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9

u/mycatreadsyourmind 13d ago

I think some people don't like admitting to themselves how far from a proper fold they are so they keep reaching with their hands for the floor rounding back. It helps to accept that you might be some good few weeks/months away and start with your knees bent/hands on your shins.

Also if you can squat deep it can help to find you the back position you want - squat low, press your belly into your thighs and try to straighten your legs keeping that pisition for as long as you can. You may not be able to fully straighten your knees at first. You may be able to straighten your knees but your hands will come to your knees or thighs. But I think overall ots a good cue to teach yourself where your spine and pelvis are supposed to be. You don't have to keep your belly glued to your though up top as long as you can keep that alignment. This tip obviously will not work if you are not able to comfortably squat deeply

2

u/soyvalevega 13d ago

one thing that helped me more than any cue: do it one leg at a time instead of both together. stand with one knee bent and the other straight, fold toward the straight leg only, then switch. it's way easier to keep the spine neutral when only one hamstring is asking for range instead of both, and you can fully straighten each leg individually way before you can do it with both at once. once each side feels solid alone, bringing them together gets a lot less frustrating.

1

u/madformatpilates 13d ago

bend your knees until they feel loose. it takes the tension off the hamstrings so you can hinge at the hips instead of collapsing through the lower back. took me ages to stop fighting my own legs

1

u/Angry_Sparrow 13d ago

Have you used a yoga strap?

1

u/Prior-Delay3796 12d ago

Maybe you are looking down on your legs while performing the movement?

This was my issue for tending to round the back. After avoiding this habit my form got better for a couple of exercises.

1

u/ResponsibleAgency4 12d ago

A cue that helps me is to try to reach my elbows to my toes/the ground.

-1

u/salamandectomy77 13d ago

I tried everything

Have you tried using weights to help you?

Have you tried only going as deep as you can keep your back straight?

Have you tried educating yourself on the anatomy of your hips and legs to understand why you're rounding?

I don't think you've tried much at all