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Hamstring Stretch – basic

Posted by on Jul 8, 2007 in Exercises | 0 comments

STARTING POSITION: Lie on your back with the knees bent (right angle at the knee joint)

  1. Bend one knee to the chest and place a long towel around the heel
  2. Slowly extend the heel to the ceiling. Keep extending the foot until a strong stretch is felt in the hamstring (NOT behind the knee).
  3. Breathe in holding the position. Take a DEEP Breath Out and press the heel to the ceiling for more stretch, without the tailbone lifting off the mat.

KEY POINTS:

  • Keep the hips firmly pressed to the floor WITHOUT arching the back
  • Place a cushion under head if the neck arches
  • Do NOT hunch the shoulders or allow them to come off the mat
  • stretch the tightest hamstring first, for a count of 10 breaths in and 10 breaths out
  • 2 ALTERNATING sets on each leg (more benefit is obtained as a better conscious stretch is achieved during the second set)
  • Press through the heel on the Breath Out
  • Hold the position on the Breath In

CARE: should blades slightly squeezed together, neck long.

ADVANCED: As this becomes easier, slowly straighten the bent let.Continue to draw the leg being stretched towards the same shoulder, WITHOUT bending the knee. As the stretched leg is able to maintain a straight position, gradually extend the leg on the mat to an flat position, WITHOUT the back arching. The foot should be flexed.

Related posts:

  1. Thigh (quadriceps) Stretch
  2. The Stretch Pain Scale

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