Kneeling Hamstring Reach

Kneeling Hamstring Reach Stretch

1. Start Position:

   • Begin in a kneeling position on a soft surface, like a yoga mat.

   • Kneel with your right knee on the ground, placing your left foot flat on the floor in front of you, creating a 90-degree angle at both knees.

2. Body Alignment:

   • Keep your back straight and engage your core for stability.

   • Position your hips forward slightly but maintain a neutral spine.

3. Reach Forward:

   • While exhaling, slowly lean forward from your hips, extending your arms in front of you.

   • Aim to reach toward your left foot, feeling the stretch in your hamstring and lower back.

4. Maintain Stretch:

   • Hold the stretch for about 15-30 seconds.

   • Ensure that your left leg is extended straight, and your toes are pointing towards the ceiling.

5. Return to Start:

   • Inhale and gently rise back to the starting position, keeping your back straight.

6. Switch Sides:

   • Repeat the stretch on the opposite side by switching legs (kneeling on your left knee and placing your right foot in front).

7. Repetition:

   • Perform the stretch 2-3 times for each leg.

Tips:

• Avoid bouncing during the stretch; instead, move slowly and steadily.

• If you feel any sharp pain, ease out of the stretch.

• Maintain controlled breathing throughout the exercise.