Lying Hamstring Vertical Stretch

Lying Vertical Hamstring Stretch

1. Starting Position:

• Lie flat on your back on a comfortable surface, like a yoga mat or carpet.

• Bend your knees and place your feet flat on the ground, hip-width apart.

2. Leg Positioning:

   • Slowly raise one leg towards the ceiling, keeping it straight but not locked at the knee.

   • Grab your thigh or calf with both hands to support the raised leg. If flexibility allows, you can reach towards your foot.

3. Stretching:

   • Gently pull the raised leg closer towards your body while keeping your lower back pressed into the ground.

   • Make sure to keep your other foot firmly planted.

4. Hold:

   • Hold this position for 15 to 30 seconds. Breathe deeply and relax into the stretch, feeling the hamstring elongate.

   • If you feel any discomfort, ease off the tension slightly.

5. Switch Sides:

   • Slowly lower your leg back down and repeat the stretch with the other leg.

6. Repetition:

   • Perform 2 to 3 sets on each leg, holding the stretch for the same amount of time each set.

7. Tips:

   • Ensure your movements are slow and controlled to avoid injury.

   • Focus on maintaining a neutral spine and avoid arching your back during the stretch.