Tuck to Hamstring Stretch

1. Starting Position:

   • Begin by standing upright with your feet shoulder-width apart.

   • Engage your core to maintain balance.

2. Tuck Position:

   • Slowly lower your body into a crouched position by bending your knees.

   • Bring your arms forward to help maintain balance.

   • Tuck your chin towards your chest and round your back slightly, keeping your weight on your feet.

3. Movement Transition:

   • From the tuck position, gently lift your torso while straightening your legs, aiming to bring your chest toward your thighs.

   • Keep your knees slightly bent if necessary, especially if you're feeling tightness in your hamstrings.

4. Hamstring Stretch:

   • Reach down with both hands towards the ground, aiming to place your palms flat on the floor.

   • Hold this stretch and feel the pull along the back of your legs.

   • Hold for 15-30 seconds, breathing deeply and relaxing into the stretch.

5. Return to Starting Position:

   • Slowly return to the tuck position by bending your knees and lowering your torso again.

   • Repeat the movement 2-3 times as comfortable.

Tips:

• Keep your movements slow and controlled to avoid injury.

• Focus on your breathing throughout the exercise, inhaling as you return to the tuck and exhaling as you stretch.

• If your flexibility allows, try to deepen the stretch over time, but never push yourself to the point of discomfort.