6 min · 8 stretches

Hamstrings 1

6 min · 8 stretches · lying, seated and standing · gentle

The stretches

1. Lying hamstring, left

   45s

   On your back, left leg up, hold behind the thigh or use a towel.

   Works: Left hamstring · Left calf

   Gentler: Keep a big bend in the lifted knee and hold behind the thigh.

2. Lying hamstring, right

   45s

   On your back, right leg up, hold behind the thigh or use a towel.

   Works: Right hamstring · Right calf

   Gentler: Keep a big bend in the lifted knee and hold behind the thigh.

3. Seated forward fold

   45s

   Legs long, sit tall, then hinge forward from the hips as far as feels easy.

   Works: Hamstrings · Lower back

   Gentler: Bend the knees as much as you like, or sit on a folded blanket.

4. Single leg fold, left

   45s

   Left leg straight, right foot tucked in. Fold over the left leg.

   Works: Left hamstring · Left calf

   Gentler: Loop a towel around the left foot and hold the ends.

5. Single leg fold, right

   45s

   Right leg straight, left foot tucked in. Fold over the right leg.

   Works: Right hamstring · Right calf

   Gentler: Loop a towel around the right foot and hold the ends.

6. Legs up, hamstring version

   45s

   Lie with your legs up a wall and let them straighten.

   Works: Hamstrings · Lower back

   Gentler: Start with the hips a foot from the wall and the knees bent.

7. Rag doll

   45s

   Fold forward, hold opposite elbows, and sway a little.

   Works: Hamstrings · Neck · Lower back

   Gentler: Rest your forearms on a chair seat and sway from there.

8. Standing forward fold

   45s

   Soft knees, fold from the hips and let your head hang.

   Works: Hamstrings · Lower back · Calves

   Gentler: Rest your hands on a chair seat instead of reaching the floor.