Standing Hamstring Stretch

The Standing Hamstring Stretch is a simple but highly effective exercise for stretching the hamstring muscles, located on the back of the thighs. This stretch helps improve flexibility in the legs, reduce stiffness, and prevent injuries in the lower body. It can also help relieve lower back pain after prolonged sitting or physical activity.

Correct execution and technique

How to perform the Standing Hamstring Stretch :

  1. Stand with your feet hip-width apart.
  2. Place one foot in front of you on an elevated surface (such as a chair or bench) with the heel on the floor and the toes pointing up.
  3. Keep your back straight and gently lean forward from your hips until you feel a gentle stretch in the back of your thigh.
  4. Hold the position for 20-30 seconds, being careful not to arch your back.
  5. Switch legs and repeat on the other side.

Common errors

Here are some common mistakes to avoid during the Standing Hamstring Stretch :

  • Crooked back: Keep your back straight to avoid unnecessary strain on the lower back.
  • Overstretching: Do not push the body too far forward. The stretch should be controlled and comfortable.
  • Bending the knee: Keep the knee of the extended leg straight without locking it.

Modifications and variations

Adapt this stretch to your level:

  • Beginner version: If the stretch feels too intense, you can reduce the height of the surface to ease the stretch.
  • Advanced variation: For a deeper stretch, you can lean your upper body closer to the extended leg while keeping your back straight.

Reps and sets

Hold the Standing Hamstring Stretch for 20-30 seconds per leg, and repeat 2-3 times. This can be performed daily, especially after training sessions, to improve the flexibility of the hamstrings and reduce the risk of injury.

Breathing technique

Breathe calmly and controlled during the stretch. Inhale before you begin to lean forward, and slowly exhale as you go deeper into the stretch to help your muscles relax.

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