Hamstring Stretch- Start Position

1. Lie in the Relaxation Position (Ref: Relaxation Position)
2. Bring your right leg up, and place a loop of rope or a theraband as shown in the diagram. (Note the position of the arms).

1. Breathe in wide and full.
2. Zip and hollow, maintain pelvic neutral.
3. Breathe out and at the same time, slowly straighten the leg into the air.
4. Now breathe normally. Hold for 20 seconds. Maintain pelvic neutral.
5. Repeat 3 times each leg.

1. Be firm but gentle! You are not so much "stretching" as teaching the muscle to be relaxed in elongation.
2. To increase the stretch, flex your foot toward your face!
3. Use your hip flexor muscles to flex your hip joint:- not just the rope or theraband!

1. Maintain pelvic neutral!
2. Keep your upper body and arms relaxed!
3. Keep your neck relaxed! (Feel free to place a small cushion under your head).
4. Foot stays in parallel!

• Hamstring stretches correct the shortening of the hamstrings that occur with long hours or sitting.
• Hamstring stretches correct the shortening of the hamstrings that occurs with "stereotyped repetitive action" - such as running at one speed on the flat.
• Hamstring stretches correct the shortening of the hamstrings that occur with incorrect posture.

• The Monkey
• The Runners Squat
• The Deep Squat