Hi, I'm Juliet Kaska and these are morning stretches for your hamstrings. Your hamstrings are the group of muscle that make up the back of your thigh. They connect your femur bone with your pelvis and the lower leg. When these muscles are tight they pull on the lower back limiting your range of motion of your pelvis and your hips and this leaves you more prone to back injury. I'm now going to go through some simple exercises you can do from bed in the morning to stretch out your hamstrings. So for our first hamstring stretch, you're going to lie down on your mat or in your bed and take a yoga strap and if you don't have a yoga strap, that's fine, you can take a towel, preferably a longer towel and place it on top of your foot, right at the arch and then stretch your right leg out so your left leg is in the strap or the towel and then grab down on the strap until your arms are on the mat. Push down in the arms so they are anchored, they're not going to move again and then push your heel up until your leg is close to 90 degrees and on the exhale you're going to push it towards 90 and then bring it back down and push it up. So for our second hamstring stretch, we're going to go from the bent knee position and push that left leg out into the strap, lower it down until you can feel that your hips and pelvis are in neutral. The right leg is anchored down into your mat and then exhale and draw the leg up and you are only allowed to bring the leg as high as you can keep the left hip on your mat and then release down a few inches, push into the strap and draw the leg up again. Try not to use the hands to pull the leg up, use the muscle in the leg to draw the leg up.