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Hamstring Stretch on Bed

Tight hamstrings (muscles behind thighs) contribute to lower back pain because they pull the pelvis and spine out of proper alignment.

Equipment
Bed with firm mattress.

Exercise Technique

  1. Sit down with your right leg straight on top of the bed and your left leg bent with the foot on the floor.
  2. Keep your back straight as you lean forward from your hips and slide your hands down your right leg. Continue until you feel a gentle pull in the muscles under your thigh.
  3. Hold for at least 10 seconds.
  4. Do the other side.

Performance Tips

  1. Avoid rounding your back as you lean forward so you isolate the stretch in your hamstrings.
  2. Keep breathing as you hold the stretch.

Repetitions:

  1. Build your stretching endurance until you can hold the stretch for 30 seconds.
  2. Repeat one to four times per leg.

Go to Common Exercises...