Fitness Training Exercises

Exercise: Lying Hamstring Stretch

Equipment Required:

None.

Starting Position:

Lie flat on back with knees bent and feet flat on the floor.
Bring right knee to your chest and extend leg.
Place your hands behind the calf or upper thigh (depending on flexibility). Do not grab behind the knee.
Keep shoulders, head and neck relaxed and on the floor.

Actions To Execute Exercise:

Gently pull the leg closer to the chest until a comfortable stretch is felt in the back of the extended leg.
Keep the foot relaxed.
Hold; return to starting position and repeat on other side.

What The Exercise Does:

Stretches the back of the legs, buttocks and lower back.

Variations On This Exercise:

Vary the position of the foot; flex it for additional stretch in the calf, point it to stretch the shin or circle it slowly to stretch the muscles of the ankle.
Wrap a towel around the raised leg and pull gently on the ends of the towel to bring leg closer to chest. This may be helpful for less flexible individuals.

Precautions / Contraindications

Do not hyperextend the knee while pulling the leg forward.
Be sure muscles are warm before stretching.

Fitness Training Tips:

This is a flexibility stretch.

 

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