2. Engage your core muscles i.e. Abs lightly, to make sure your body keeps the correct posture.
3) Put the palms of your hands on the front of your thighs (where the front pockets would be).
4) to make it a stretch, bend forward from your WAIST line while still touching your thighs.
The stretch wouldn't work if you don't keep your posture. Make sure to always have a straight back to actually make it effective.
Even just an inch or two sliding your hands along your thighs downwards, will make this a grade A stretch. Trust me, you'll feel it immediately.
NOTICE: this stretch is the simplest, most effective one i know for your hamstrings.
However – this is somewhat of a 'pro' stretch! It should be performed very gently and slowly. You'd be surprised how fast you'll reach your maximum range of movement. The hamstrings are known to be a delicate muscle; one that is prone to injuries and being over-stretched/worked-out it. Be cautious.
If you are sitting with your legs extended, when you reach toward your flexed feet ,fold your torso down but remember to keep a straight back, no curving on the back. And as you are getting more comfortable , try straighten your legs.
Push forward with at exhale breath for deeper stretch. Relax. Repeat with the other leg. After straightening both legs and keep together and reach for as far as can and hold for 10 – 15 secs.
1. Sit down on the floor
2. Make your legs straight
3. Take your hands and stretch them over, towards your feet or toes
4. Hold that position for about 5-10 seconds
(If you can't stretch to touch your toes. Don't worry. With time you WILL. So just take your time and trust your body!)
2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
3.Hold this position for 15 to 30 seconds.
4.Relax back into the starting position.