Standing Crossed-Leg Hamstring Reach Down Stretch

Exercise Name: Standing Reach Down Hamstring Crossed Legs Stretch

Equipment Needed: None

Instructions:

1. Starting Position:
- Stand upright with your feet hip-width apart.
- Keep your weight evenly distributed on both feet.

2. Cross the Legs:
- Cross your right leg over your left, so the right foot is positioned in front of the left foot.

3. Bend at the Hips:
- Slowly bend forward at your hips, keeping your back straight.
- Reach down toward the floor, trying to touch your toes or as low as comfortable.

4. Feel the Stretch:
- You should feel a stretch in the hamstring of your left leg and in the lower back.
- Hold this position for 15 to 30 seconds.

5. Return to Starting Position:
- Slowly raise your torso back to the starting position, uncrossing your legs.

6. Repeat:
- Switch legs, crossing your left leg over your right, and repeat the stretch.
- Perform 2 to 3 sets for each leg.

Tips:
- Keep your knees slightly bent if you feel any strain.
- Focus on your breathing; inhale as you prepare to stretch, and exhale as you bend down.
- Do not force the stretch; go as far as feels comfortable.