1. Two at Once
One of the most basic seated hamstring stretches is the doubled legged forward bend. Sit on the floor with your legs extended straight in front of you. Flex your feet so that your toes pull in towards your torso, increasing the stretch on your hamstrings and protecting your knees. Inhale deeply and lift your spine tall as you reach your hands up overhead. On your exhale, bend forward at the hips, keeping your back straight, knees down and toes pulling in until you feel the hamstring stretch. Hold the stretch for 15 to 30 seconds and then engage your abs as you come back to sitting.
2. The Hurdler Stretch for the Hamstrings
The inverted hurdler stretch will help to target each hamstring individually and will stretch the legs from ankle to hip. Sit with your spine tall and left leg extended. Bend your right knee, placing the sole of your foot on the inner left thigh. Flex your left foot, pulling your toes in and again, lift up with your arms as you inhale. Lean forward from the waist as your exhale, making sure to keep both legs as near to the ground as possible. Breathe slowly and deeply as you stretch, holding the position for 15 to 30 seconds before tightening your abs, lifting to sitting and repeating on the right leg.
3. The Open Roll
In your seated position, open your legs as far as is comfortable, flexing your feet and drawing your toes in. Inhale, lift up towards the ceiling and then exhale, leaning forward between your legs. If possible, rest your forearms on the ground in front of you. Hold your furthest position for 10 to 20 seconds, breathing deeply, and the gently roll to the right so that your torso is over your right leg. Hold for 15 to 30 seconds before returning to center and holding for another 10 to 20 seconds. Now roll to the left side and hold 15 to 30 seconds. Before coming up to sitting, return to the center stretch, engage your abs and carefully roll up.
4. A Helping Hand for the Hamstrings
If you have an injury or have difficulty getting up and down from the floor, you can use a chair for hamstrings stretches. Sit on the edge of your chair with your spine straight and tall. Straighten your right leg and flex your foot so that your heel is resting on the ground. Bend your left leg to the side of the chair. Lift up your spine, keeping your back straight as you slowly drop forward. Keep your chin lifted which will help with your spinal posture and hold the stretch for 15 to 30 seconds before repeating on the left side.
Member Comments