Hamstring Stretch, Seated

Focus: Stretch, flexibility
Primary muscles worked: Hamstrings 
How to:
Option 1 – Chair:

• Sit tall on the edge of a chair (neutral spine, shoulders back and down), knees bent, feet flat on the floor

• Extend one leg, back of the heel on the floor, toes toward the ceiling

• Slowly bend forward, hinging at the hip and keeping your back flat, until you feel a stretch in the back of your leg

• Hold for 15-30 seconds

• Slowly return to the starting position

• Repeat on the other side

Option 2 – Mat:

• Sit tall on a comfortable surface like a yoga mat (neutral spine, shoulders back and down), legs out in front of you

• Bend your right knee, put that foot flat on the floor

• Slowly bend forward and reach with your right hand for your right toes, hinging at the hip and keeping your back flat, until you feel a stretch in the back of your leg

• Hold for 15-30 seconds

• Breathe!

• Slowly return to the starting position

• Repeat on the other side