1. Lie flat on your back on a comfortable surface, with your legs extended and arms relaxed by your sides.
2. Bend one knee and place the foot flat on the ground while keeping the other leg straight.
3. Slowly raise the straight leg up towards the ceiling until you feel a gentle stretch at the back of the thigh.
4. Once you reach a comfortable stretch, point your toes up towards the ceiling and then away from your body alternately, maintaining the stretch in your hamstring.
5. Make sure to keep your movements controlled and smooth, focusing on the stretch in the hamstring of the raised leg.
6. Continue this pointing and flexing motion for the specified number of repetitions, then hold the last point for 15-30 seconds.
7. Lower the leg back down slowly and repeat the exercise with the opposite leg.
Ensure that you perform the stretch within a comfortable range of motion and without feeling any pain. If at any point the stretch becomes painful, stop and reassess your technique.
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