Supine Hamstring Stretch
the back of the thighs (hamstrings), which are usually tight in many people.
Tight hamstrings can contribute to lower back pain by pulling the pelvis and
spine into a kyphotic or ‘’flat back’’ posture. Tight hamstrings are also more
prone to getting strained or pulled during sports or everyday activities.
on your back with one leg bent and the other straight.
holding the leg, pull it towards your head. You will feel your hamstring stretching.
both your hands behind your thigh and slowly walk your hands up toward the
ankle. This will gently pull your leg even more towards your head.
the stretch for 15 - 30 seconds. Continue to breathe normally. Do the other
your leg as straight as you can without feeling any pain.
buttocks on the floor.
not allow your back to curl.
has a different level of flexibility. Do not force your leg to be pulled as
far as the model in the picture if you feel any sort of pain in your muscles.
If you flex your foot, you will also feel a stretch in the calf.
Holding the positions for eight slow counts on each leg makes one set. Do four
to six sets.
to Common Exercises...