three phases of returning from a forward bend
1. Initially: trunk extension (pelvis on femurs); During strong activation: hip extensors (glut. max & hamstrings) 2. More Trunk Extension; in the lumbar region specifically3. Muscle activation ceases once body weight is posterior to the hips.
The three phases of returning from a forward bend are as follows:
1. Inhale and lengthen the spine: As you exhale and release from the forward bend, it’s important to inhale and lengthen your spine. This helps to maintain the alignment of your back and prevent any discomfort or injury.
2. Engage core muscles: As you inhale and lengthen your spine, it’s also important to engage your core muscles. This helps to maintain stability and control as you transition from the forward bend.
3. Slowly rise back up: Finally, you can slowly rise back up to a standing position. Keep your core muscles engaged and take your time to come up slowly, allowing your spine to gradually straighten out. As you come up, lengthen the spine further by reaching the crown of the head up towards the ceiling.
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