Hamstrings Stretching Routine
Comprehensive stretches targeting Hamstrings to improve flexibility and mobility.
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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.
Standing Forward Bend
The forward bend stretch, also known as the forward fold or Uttanasana in yoga, is a popular and simple stretching exercise that targets the hamstrings, lower back, and calves.
Starting position
- Start by standing tall with your feet hip-width apart and your arms by your sides
Motion
- Inhale deeply, lifting your chest and keeping your back straight.
- Exhale slowly as you begin to bend forward from your hips, not your waist. Keep your back flat as you fold forward.
- As you bend forward, aim to bring your chest towards your thighs and your hands towards the floor. If you can't reach the floor, you can bend your knees slightly.
- Allow your head and neck to relax, and let the weight of your upper body pull you gently into the stretch.
- Hold the position, breathing deeply and relaxing into the stretch.
- To come out of the pose, engage your core muscles and slowly rise back up to a standing position, keeping your back straight.
Tips
- Avoid rounding your back excessively; the stretch should primarily be felt in the hamstrings and not in the lower back.