Type: Static stretch
Suitable for: Flexibility, Cool down, Injury prevention

The Hamstring stretch is an essential exercise for improving flexibility in the back of the thighs and reducing tension in the lower back. This stretch is particularly beneficial for those who sit for extended periods or engage in activities that can tighten the hamstrings.

Directions

1. Stand tall with your feet hip-width apart, maintaining a straight posture.
2. Take a small step forward with your right foot, toes pointing straight, and flex your foot towards your shin.
3. Engage your core and hinge forward from your hips, not your waist, keeping your back straight and your left knee slightly bent.
4. Reach toward the toes of your right foot, or as far along your shin as comfortable. Use a yoga strap or towel if needed to assist.
5. Hold the stretch for 20–30 seconds, focusing on feeling a gentle stretch in the back of your right leg’s thigh.
6. Slowly return to the starting position and switch legs, repeating the steps.

Helpful Hints

• Maintain good posture: Keep your back straight to avoid rounding, which can strain your lower back.
• Gentle knee bend: Avoid locking the knees. Keep a soft bend in your standing leg to protect your joints.
• Relax upper body: Keep your neck and shoulders relaxed. Focus on elongating your spine as you hinge at the hips.
• Stable pelvis: Prevent arching your lower back by keeping your pelvis neutral as you reach forward.
• Progress gradually: Increase the stretch gently, avoiding any position that causes pain or sharp discomfort.
• Avoid bouncing: Perform the stretch with steady, controlled movements without bouncing.
• Breathe deeply: Enhance the stretch’s effectiveness by breathing deeply and regularly throughout.
• Equal attention: Ensure to stretch both legs to maintain balance and symmetry in muscle flexibility.