Seated Hamstring Stretches
Rep Range
Time Based
Hints
Start by positioning yourself on the edge of a sturdy, armless chair. This allows for greater freedom of movement during the stretch. The foot that's grounded should be positioned so that the knee is at a right angle. This creates a stable base. Keep the extended leg's toes pointing towards the ceiling. This can intensify the stretch along the back of the leg. Engage your core for added stability, and ensure your spine remains neutral and long throughout the stretch. When leaning forward, think of leading with your chest to maintain a straighter back, rather than rounding the spine.
Common Mistakes
Bouncing or forcing the stretch: Jerky movements can cause strain. Always lean forward in a controlled manner. Rounding the back: This diminishes the effectiveness of the hamstring stretch. Instead, aim to keep a neutral spine and hinge at the hips. Not maintaining even weight distribution on the sitting bones. This can cause imbalance and reduce the effectiveness of the stretch.
Breathing
Inhale deeply before starting the stretch. As you lean forward, exhale steadily, allowing the breath to facilitate a deeper stretch. Continue to breathe in a calm and rhythmic pattern while holding the position. Use the inhale to help you rise back to the starting position after completing the stretch.
Muscle Focus
Primary Focus Area
Hamstrings