Hamstring stretch

90/90 Hamstring

EXECUTION

• Lie on your back, with one leg extended straight out.
• With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
• Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
• Repeat for 10-20 repetitions, and then switch to the other leg.

Front Leg Raises

EXECUTION

• Stand next to a chair or other support, holding on with one hand.
• Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

Hamstring Stretch

EXECUTION

• Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
• Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
• Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Leg-Up Hamstring Stretch

EXECUTION

• Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
• Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
• Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Runner's Stretch

EXECUTION

• It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
• Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
• Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

Seated Floor Hamstring Stretch

EXECUTION

• Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
• Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Seated Hamstring

EXECUTION

• In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
• Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
• Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Split Squats

EXECUTION

• Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
• As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Standing Toe Touches

EXECUTION

• Stand with some space in front and behind you.
• Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.

The Straddle

EXECUTION

• Begin in a seated, upright position. Start by extending your legs in front of you in a V.
• With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Upper Back-Leg Grab

EXECUTION

• While seated, bend forward to hug your thighs from underneath with both arms.
• Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

World's Greatest Stretch

EXECUTION

• This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
• Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
• After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to re-position your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

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