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.
