Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, maintaining a straight back. Lift clasped arms towards the ceiling as you lower your torso. Engage your core to stabilize your spine. Hold, feeling a stretch in your shoulders and chest, and breathe deeply for 20-30 seconds before slowly returning upright.
To protect your lower back, focus on initiating the movement by hinging forward from your hips, not bending at the waist, and keep your back straight throughout the exercise. Actively pull your shoulder blades down and back to create space between your shoulder blades and prevent hunching. Reach your arms high towards the ceiling, ensuring they remain clasped and that your shoulder joints are engaged to maximize the chest stretch. Maintain steady, controlled breathing throughout the hold to help relax your muscles and deepen the stretch, avoiding breath-holding. Be mindful of your spine and avoid rounding your back, as this can put unnecessary stress on your lower back and compromise the effectiveness of the stretch.
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