Tuck to Hamstring Stretch

1. Starting Position:
- Begin by standing upright with your feet shoulder-width apart.
- Engage your core to maintain balance.

2. Tuck Position:
- Slowly lower your body into a crouched position by bending your knees.
- Bring your arms forward to help maintain balance.
- Tuck your chin towards your chest and round your back slightly, keeping your weight on your feet.

3. Movement Transition:
- From the tuck position, gently lift your torso while straightening your legs, aiming to bring your chest toward your thighs.
- Keep your knees slightly bent if necessary, especially if you're feeling tightness in your hamstrings.

4. Hamstring Stretch:
- Reach down with both hands towards the ground, aiming to place your palms flat on the floor.
- Hold this stretch and feel the pull along the back of your legs.
- Hold for 15-30 seconds, breathing deeply and relaxing into the stretch.

5. Return to Starting Position:
- Slowly return to the tuck position by bending your knees and lowering your torso again.
- Repeat the movement 2-3 times as comfortable.

Tips:
- Keep your movements slow and controlled to avoid injury.
- Focus on your breathing throughout the exercise, inhaling as you return to the tuck and exhaling as you stretch.
- If your flexibility allows, try to deepen the stretch over time, but never push yourself to the point of discomfort.