라이브러리로시작 
끝 
운동 라이브러리
Two Toe Touch
A standing forward fold reaching for both toes that stretches the entire posterior chain, from spinal erectors through hamstrings and calves.
스트레칭맨몸Standing forward fold
주동근
햄스트링척추기립근
협응근
둔근종아리광배근
장비
맨몸
패턴
Standing forward fold
준비 자세
- 01Stand tall with feet together or hip width apart.
- 02Keep a micro bend in the knees so they are not locked hard.
- 03Reach both arms overhead and lengthen the spine.
- 04Exhale before you begin the fold.
수행
- 01Hinge at the hips and roll the torso down toward the floor.
- 02Reach both hands toward the toes and let the head hang heavy.
- 03Breathe and relax deeper into the stretch for 20 to 30 seconds.
- 04Bend the knees slightly and roll back up one vertebra at a time.
체크포인트
- -Weight stays mid-foot, not rocked back on the heels.
- -Neck stays relaxed with the head hanging.
- -The stretch is felt along the hamstrings and back, not as knee strain.
- -You come up slowly without dizziness.
흔한 실수
- -Locking the knees back hard and stressing the joint.
- -Bouncing to slap the toes.
- -Holding the breath during the fold.
- -Standing up fast and getting lightheaded.
프로그래밍 노트
- -Use 2 to 3 holds of 20 to 30 seconds in cooldowns or on rest days.
- -Avoid loaded spinal flexion immediately after; treat it as an end-of-session stretch.
- -Bend the knees more if the hands are far from the floor and progress over weeks.