Alternating Chair Seated Hamstring Stretch

1. Positioning:
- Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
- Keep your back straight and your shoulders relaxed.

2. Starting Position:
- Extend your right leg straight out in front of you, keeping your heel on the floor.
- Bend your left leg at the knee, with your foot remaining flat on the floor.
- Keep your toes pointed up on your extended leg for a better stretch.

3. Movement:
- Slowly lean forward from your hips towards your extended leg. Make sure to keep your back straight and avoid rounding your spine.
- Reach toward your toes, aiming to feel a gentle stretch in the back of your right leg (hamstrings).
- Hold this position for 15-30 seconds while breathing deeply.

4. Return to Starting Position:
- Gradually rise back up to the starting position, maintaining a straight back.

5. Repeat for Other Leg:
- Now, extend your left leg out and bend your right leg.
- Repeat the same forward lean and stretch for the left hamstrings.

6. Repetitions:
- Perform 2-3 sets on each leg, resting for a few seconds between each set.

Tips:
- Do not push too hard into the stretch; you should feel tension, not pain.
- Maintain consistent breathing throughout the exercise to help relax your muscles.