This is a great variation of the original stretch that uses your hands instead of a prop to assist you. Using a prop, such as a band , allows for a more effective stretch while keeping your shoulders on the ground.
Lying Hamstring Stretch
- Begin lying on your back.
- Lift up one get and bend your knee in towards you, then place either a towel, belt or band under the arch of your foot.
- Lift that leg up slowly and bring it forward until it’s perpendicular to the floor. Slowly work on straightening that leg without letting your back come off the floor. Arch your foot towards you for added intensity.
- Grab your prop lower rather than higher up, so that your upper back and shoulder stay flat on the ground.
Hold for 20 sec. Then switch sides.
Before you begin, you can place a small rolled up towel (no thicker than the thickness of your hand) under your back at the level of your belt line to decrease your back arch and added comfort.
Have a happy and healthy day!
Daniela