Lying Against-Wall Single-Leg Hamstring Stretch

1. Find a clear wall space and lie on your back, ensuring that your tailbone is close to the wall.

2. Extend one leg up against the wall, trying to keep your knee as straight as possible.

3. The other leg can either be bent with the foot on the floor or extended straight out on the floor, based on personal comfort and flexibility.

4. Adjust your position so that your buttocks are as close to the wall as your flexibility allows.

5. Press your raised leg against the wall slightly to increase the stretch; you should feel a gentle stretch in the hamstring of the raised leg.

6. Keep your hips on the floor and your upper body relaxed. Place your arms comfortably at your sides.

7. Hold the position for 15-30 seconds, breathing deeply and steadily.

8. Gently bend your knee and lower the leg down, and switch to the other leg.

9. Repeat the stretch on the other leg, ensuring to hold the stretch for the same duration as the first leg.

10. Perform multiple repetitions per leg as desired, always respecting your body's limits and never forcing a stretch to the point of pain.

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