Exercise: Standing Hamstring Stretch
How: • Set your stance: Stand tall with your feet placed hip-width apart.
• Position your leg: Extend one leg forward with your heel on the floor (or resting lightly on a low step, curb, or chair) and your toes pointing upward toward the ceiling.
• Maintain alignment: Keep a slight micro-bend (about 2 to 5 degrees) in your front knee—never lock the joint.
• Hinge at the hips: Keep your spine neutral, your chest proud, and your back flat. Push your hips straight back and gently lean your torso forward from the hip joint, not your lower back.
• Feel the stretch: Stop when you feel a mild-to-moderate pulling sensation in the back of your thigh.
• Hold and breathe: Hold the position for 20 to 40 seconds while breathing slowly and steadily.
• Switch sides: Return to starting position by driving your hips forward rather than rounding your spine, then repeat on the opposite leg. Perform each hour, between meetings.
You’ve got this!
Equipment: A simple exercise mat along with Resistance Bands. No Bands, no problems. You can perform this exercise with light weights or a medicine ball.
