Hamstring Stretch

Lie on your back with one leg straight on the floor and the other knee toward your chest. Gently hold behind the bent thigh with both hands.

Slowly straighten the bent knee and lift the leg toward vertical. Keep the other leg relaxed on the floor and stop where the hamstrings pull.

Pause, then slowly lower the leg while bending the knee. Bend it more if the pull feels too strong.

Feel the entire hamstring lengthen. A stretch through the middle of the thigh, rather than behind the knee, is a good sign.

If the floor leg lifts or your back arches, your pelvis tilts. Keep the other leg straight on the floor and let your lower back rest naturally.

Exhale as you lift and breathe comfortably while holding. Do not hold your breath; let the pull ease with each exhale.

Find a comfortable pull, not pain. Hold the position for 20~30 seconds to help the muscle relax.