Enhance Flexibility with Seated Hamstring Stretch

Seated Hamstring Stretch

Rep Range

Time Based

Hints

Begin by sitting on a yoga mat with both legs extended straight out in front of you. Ensure your sit bones are grounded, and there's a natural curve in your spine. Flex your feet so that the toes are pointing towards the ceiling. Inhale deeply to lengthen your spine and, as you exhale, hinge at the hips, aiming to bring your chest towards your thighs. Reach your hands towards your ankles or feet, but only go as far as is comfortable. Slowly and gently come out of it and back to the start and then repeat the process.The primary goal is to feel a stretch in the hamstrings, not to touch the toes.

Common Mistakes

Rounding the spine excessively to touch the feet can take away from the effectiveness of the stretch and may even cause discomfort or injury. The focus should be on hinging at the hips and maintaining a straight back. Avoid bouncing or jerking forward in an attempt to deepen the stretch, as this can increase the risk of injury. Also, pointing the toes instead of flexing the feet can reduce the intensity of the hamstring stretch.

Breathing

Start with a deep inhale as you lengthen the spine and prepare for the stretch. As you lean forward, exhale slowly. Keep a steady rhythm of breath throughout the stretch, allowing each exhale to perhaps take you a bit deeper into the stretch. Finish by inhaling as you slowly come back up to an upright position.

Muscle Focus

Primary Focus Area

Hamstrings