High Lunge to Hamstring Stretch
1. Starting Position:
- Begin standing tall with your feet hip-width apart and arms at your sides.
2. Lunge Position:
- Step your right foot forward about 3-4 feet.
- Lower your hips until both knees are bent at approximately 90-degree angles. Your right knee should be directly above your right ankle.
- Ensure your left knee is hovering just above the ground.
3. Arm Position:
- Raise both arms straight overhead, keeping your palms facing each other.
- Engage your core and keep your back straight.
4. Hamstring Stretch:
- From the lunge position, straighten your right leg while keeping your left knee bent.
- Flex your right foot so that your toes point towards the ceiling.
- Hinge your hips back slightly, and reach your hands towards your right foot to deepen the stretch.
5. Hold the Stretch:
- Breathe deeply and hold the stretch for 15-30 seconds, feeling the stretch in your hamstrings and hip flexors.
6. Return to Lunge:
- Slowly return to the lunge position by bending your right knee and lowering your arms back overhead.
7. Switch Sides:
- Step back to the starting position and repeat the exercise on your left side.
Tips:
- Keep your chest lifted and avoid rounding your back.
- Move slowly to avoid any strain or injury.
- If you're struggling to reach your foot, feel free to use a yoga block or place your hands on your thigh.
