Standing Crossed-Leg Hamstring Reach Down Stretch

Exercise Name: Standing Reach Down Hamstring Crossed Legs Stretch

Equipment Needed: None

Instructions:

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Keep your weight evenly distributed on both feet.

2. Cross the Legs:

   • Cross your right leg over your left, so the right foot is positioned in front of the left foot.

3. Bend at the Hips:

   • Slowly bend forward at your hips, keeping your back straight.

   • Reach down toward the floor, trying to touch your toes or as low as comfortable.

4. Feel the Stretch:

   • You should feel a stretch in the hamstring of your left leg and in the lower back.

   • Hold this position for 15 to 30 seconds.

5. Return to Starting Position:

   • Slowly raise your torso back to the starting position, uncrossing your legs.

6. Repeat:

   • Switch legs, crossing your left leg over your right, and repeat the stretch.

   • Perform 2 to 3 sets for each leg.

Tips:

• Keep your knees slightly bent if you feel any strain.

• Focus on your breathing; inhale as you prepare to stretch, and exhale as you bend down.

• Do not force the stretch; go as far as feels comfortable.