{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Toe Touch",
      "kind": "common"
    },
    {
      "text": "Standing Forward Bend",
      "kind": "common"
    },
    {
      "text": "Standing Forward Fold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "erector-spinae",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "yoga-block",
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1390"
  },
  "id": "oec:standing-toe-touch",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width or slightly narrower and parallel to each other.",
      "Keep a soft, micro-bend in the knees rather than hyperextending them.",
      "Engage your core lightly and let your arms relax at your sides."
    ],
    "steps": [
      "Inhale to lengthen the spine, then exhale as you hinge forward at the hips, leading with the chest.",
      "Allow your torso to fold over your legs, letting your arms, neck, and head hang relaxed toward the floor.",
      "Reach your fingertips toward your shins, toes, or the floor, depending on your current flexibility.",
      "Hold the position at a comfortable stretch point without bouncing.",
      "To exit, soften your knees slightly, engage your glutes, and slowly unroll your spine back up to a standing position."
    ],
    "breathing": "Breathe deeply and rhythmically, using each exhalation to sink slightly deeper into the stretch without forcing it.",
    "cues": [
      "Hinge at the hips first",
      "Keep a micro-bend in the knees",
      "Relax your head and neck",
      "Breathe into the back of your legs"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending or locking out the knees aggressively.",
        "correction": "Maintain a soft micro-bend in the knees to protect the joint capsules and shift tension to the muscle bellies."
      },
      {
        "fault": "Bouncing dynamically to force your hands to touch the floor.",
        "correction": "Hold a steady, static stretch and allow tension to release gradually through breathing."
      },
      {
        "fault": "Bending entirely from the lower back without hinging at the pelvis.",
        "correction": "Push the hips backward as you initiate the descent so the movement is driven by hip flexion."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with active lumbar disc herniations should avoid deep spinal flexion and instead maintain a flatter back while hinging."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Standing Toe Touch",
  "previous_ids": [
    "oec:toe-touch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Toe Touch",
        "url": "https://wger.de/en/exercise/1390/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "captive0592"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A fundamental posterior chain stretch performed by hinging at the hips and reaching toward the feet while standing."
}