Chair Seated Hamstring Stretch

1. Begin by sitting on the edge of a chair with your feet flat on the ground.

2. Extend one leg straight out in front of you with the heel on the ground and the toes pointing upwards.

3. Sit up tall with your back straight and core engaged.

4. Slowly lean forward at the hips, reaching towards the toes of your extended leg. Ensure you keep your back straight and avoid rounding it.

5. You should feel a gentle stretch along the back of your extended leg, particularly in the hamstrings.

6. Hold the stretch for 20-30 seconds, breathing deeply to help deepen the stretch without bouncing or pushing to the point of pain.

7. Slowly return to the starting position.

8. Repeat the stretch for the same duration on the opposite leg.

9. Perform this stretch 2-3 times on each leg.

Note: The effectiveness of this stretch comes from properly hinging at the hips and maintaining a straight back. Stretch to the point of mild discomfort, not pain. If you feel any sharp pain, stop the exercise and adjust your position.

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