Seated Hamstring Stretch

Execution

1. Sit tall with the crown of your head reaching up and the chest open.
2. Fold from the hip joint rather than rounding the spine, taking your belly toward the straight thigh.
3. Stop when you feel the stretch behind the thigh, keeping the back long instead of chasing your toes.
4. Hold for 30 seconds while breathing steadily and let each exhale settle you a little further.
5. Sit back up, switch legs and hold the same time on each side.
6. Numbness or pins and needles running down the calf means stopping immediately and logging it in the app.

Quick cues

• Fold at the hip, not the spine.
• Belly toward your thigh.
• Chest leads, belly follows.
• Do not chase your toes.
• Numbness down the leg means stop.

Common faults

• Fault: Rounding the spine to reach the toes

  Fix: Sit on a folded towel, fold at the hip and accept that the hands only reach the shin.

• Fault: Bouncing down into the stretch

  Fix: Hold still and count 30 seconds, because the hamstring responds to time rather than force.

• Fault: Yanking the toes back and holding them tight

  Fix: Let the foot relax in a neutral position and take the stretch from the hip instead.

• Fault: Giving the tighter side far more time than the other

  Fix: Hold the same time on each side and add another round if you want more.