Perhaps the most classical way to stretch the hamstrings is to reach down and touch your toes, either from a seated or standing position. However, when the hamstrings and lower back are tight, connecting the fingers and toes may be be a strain, if not downright impossible. But with a few techniques, you can learn to safely and effectively stretch the hamstrings when reaching for your toes.
Seated Forward Fold
Step 1
Sit down with both legs straight out in front of you. Flex your ankles by drawing the toes in toward your knees. Placing your hands gently on the thighs, sit up tall with your upper chest lifting and shoulders relaxing away from the ears.
Step 2
Draw your inner groin muscles toward the pelvis and lift your navel up and into the spine.
Step 3
Lean forward from the hips as if you could bring your bellybutton down toward the thighs. Do not reach for your toes just yet. As your range of motion ends at the hips, reach your head forward as if you could extend it all the way to the ankles.
Step 4
Relax your shoulders and reach your hands toward the outsides of your feet. If you can hold onto your feet without excessive strain to the upper back and shoulders, then stay here. If not, loop your strap around the balls of your feet and hold onto either side. Allow enough strap to prevent your spine from rounding.
Step 5
Deepen your breathing. Inhale completely and exhale fully through your nose. If your breathing is challenged, consider backing out of the stretch slightly.
Step 6
Maintain the alignment with ankles flexed and spine long. As you deepen into the stretch, continue to lead the movement from your hips, followed by the heart, then the head and hands. Hold this position for 30 to 60 seconds breathing deeply in and out through your nose.
Things You'll Need
- Yoga strap (or old belt)
