1. This is the safest way to stretch your hamstrings. Lie on the floor with knees bent. Raise one leg straight and loop a towel or strap (non-elastic) over your foot until you feel a stretch at the back of your thigh. Hold for 10-30 seconds, then switch legs. — Photos: REVATHI MURUGAPPAN/The Star
Humans are built to stand upright as our body systems work more efficiently this way.
However, most of us, especially teenagers, are now sitting more than standing or walking.
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1. This is the safest way to stretch your hamstrings. Lie on the floor with knees bent. Raise one leg straight and loop a towel or strap (non-elastic) over your foot until you feel a stretch at the back of your thigh. Hold for 10-30 seconds, then switch legs. — Photos: REVATHI MURUGAPPAN/The Star
2a. Sit on the floor with legs extended in front. Loop a strap over your feet and lean forward until you feel a stretch. Keep your shoulders back and your back straight. Hold for 10-30 seconds. If your hamstrings are tight like this model, you won’t be able to go too far forward.
2b: If you don’t have a strap, stretch your arms forward and hold on to your shins, calves or ankles, according to how far you can stretch. Hold for 10-30 seconds.
3. Place one leg in a straight position on a stool or bench. Bend the other leg and lean forward with a straight back until you feel a stretch. Hold for 10-30 seconds, then switch legs.
4a. Place two blocks (or big books) a couple of feet in front of a wall. Bend over at the waist and support yourself on the blocks as you stand between them and the wall. Move one leg back until your heel touches the wall, keeping it straight. Hold for 10-30 seconds, then switch legs.
4b. Step both legs back against the wall so that your heels and tailbone are touching it. Bring the blocks nearer to you until you feel a stretch. Keep your neck in a comfortable position. Hold for 10-30 seconds. Besides stretching the hamstrings, this pose also relieves stress in the lower back and sacroiliac joints by shifting some of your weight to your hands. To come out of the position, walk the blocks forward, bend the knees and straighten up.
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