Lower Body: Hamstring Stretch

 

Muscles Used: Hamstrings (Mid Rear Thigh)

 

Equipment Needed: None

 

Instructions:

1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor (see photo A).
3. Straighten your right leg and point your toes. Your leg should be extended about 2 inches from the floor (see photo B).
4. Your left knee remains bent, with left foot placed firmly on the floor.
5. Slowly raise your right leg toward the ceiling, keeping your leg straight. Slowly extend your leg until you feel a stretch (see photo C).
   You will probably feel the stretch when your leg forms a 90-degree angle with your body. Some people are more flexible and can bring the leg in past a 90-degree angle, closer to the body.
6. Feel the stretch in your right hamstring.
7. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
8. Hold stretch for a count of 8.
9. Repeat steps 3-8 on the opposite side, raising left leg to stretch left hamstring.

Photo A	Photo B
Photo C

 

Remember:

• Remember to keep your head and back against the floor.
• Remember to lift your leg slowly when preparing to stretch the hamstring.
• Continue to breathe.

 

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