Stretch of the Week: Hamstring Extend and Release Stretch

For the fourth week of August’s dynamic stretching, we will be performing the Hamstring Extend and Release Stretch. This stretch is very similar to week three, but will only focus on stretching of the hamstrings and calf muscles.

If you have difficulty getting up and down from the floor, you can actually perform this stretch while laying on your bed! If you have a hamstring injury please skip this week or consult your doctor before attempting.

How to perform:

1. Lie on your back with your knees bent and your feet planted on the floor.

2. Bring your right knee toward your chest. Wrap your hands around the right thigh as shown in the top photo marked exhale. This is your exhale position. Keep the foot flexed and shoulders relaxed. If you cannot wrap your hands around the thigh then take a belt, strap or scarf around the back of the thigh. Use your hands to grasp onto the strap to assist in bringing your knee to your chest.

3. As you inhale, straighten your leg as far as you can – as shown in the bottom photo marked “inhale.” Keep your bellybutton drawn down toward your spine. Keep your shoulders relaxed, and press your right foot like you are pressing a gas pedal to keep the leg engaged.

4. Continue to re-bend your knee as you exhale and re-straighten your leg as you inhale for a total of 10 times. Then release the right leg back to the floor. Repeat on the left side.

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