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Hamstring Stretch

Stretch 1

  1. Standing shoulder width apart, step forward with your right leg and bend your left knee.

  2. Sink into your hips, making sure your back is straight with youe feet flat on the floor.
  3. Gently place both hands above the left knee.
  4. Hold for 15 seconds or 3 deep breaths and feel the stretch in the right hamstring.
  5. Now raise the right foot towards the sky leaving your heel planted on the ground, feeling more of the stretch in the right hamstring.
  6. Hold for 15 seconds or 3 deep breaths.
  7. Change legs and repeat the sequence.

Stretch 2

  1. Hamstring stretch 3Lift you leg up onto an object such as a table, making sure the height is easily achievable and does not put strain on either leg.
  2. Hold for 15 seconds or 3 deep breaths.
  3. Slowly sink into your hips and hold for 15 seconds feeling the stretch in the hamstring of the raised leg.
  4. Slowly bring the toes towards you, feeling an extra stretch and hold for 15 seconds or 3 deep breaths.
  5. If possible lean forwards touching the toes and hold for 15 seconds or 3 deep breaths.
  6. Change legs and repeat sequence.

Stretch 3

  1. Sit on the floor with both legs out in front of you, feet together, back straight and toes pointing up.
  2. Place your hands on your hips and lean forwards, imagining that only the muscles in the lower back are doing the work,
  3. Hold for 15 seconds or 3 deep breaths.
  4. Hamstring Stretch 3Now move your hands towards the toes and try to touch them.
  5. Hold for 15 seconds or 3 deep breaths.
  6. Try to take your hands over your toes and hold the feet.
  7. Hold for 15 seconds or 3 deep breaths.

Stretch 4

  1. Hamstring Stretch 4Start in the standard press up position, with your hands by the side of your head and toes on the floor, keeping the back straight.
  2. Push back onto your heels raising the hips in the air.
  3. Your arms and legs should now be straight and the heels should be touching or pushing towards the ground. You may need to adjust your hands or feet.
  4. Look towards the navel and hold for 5 deep breaths.