How to do Rag Doll
StandingHoldBeginner
Rag Doll is a standing stretch for your calves, shoulders and hips.
Step by step
- 1Stand with feet hip-width apart and knees slightly bent.
- 2Inhale, extending your arms overhead.
- 3Exhale, bending forward at the hips.
- 4Let your upper body hang down and grab your opposite elbows.
What you should feel
Let your upper body dangle.
Form tips
- Distribute your weight evenly between your heels and the balls of your feet. Focus on lengthening your spine instead of reaching for the floor.
- Sway a little, if it feels nice.
- Feel your back lengthen with each breath out.
Make it easier
Bend your knees as much as your back needs.
Coming out of it
Let go of your elbows… bend your knees… and roll up slowly.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Rag Doll with a coach
In BendEase, a voice coach talks you into Rag Doll, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and shoulders.
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