Stretch the hamstrings by sitting on the floor or a firm bed. Extend your legs out in front of you. Bend forward and reach past the toes. Hold and repeat. This is called a seated hamstring stretch.
- Sit on a firm, supportive, surface
A firm, supportive surface prevents you from sinking down and softening your form. A firm bed or mat, the floor, or even a grassy area outside are all suitable surfaces.
- Extend your legs
For the straight leg stretch, extend both legs out in front of you, knees straight and toes pointed upward. For the bent leg version, extend one leg out in front of you, knee straight and toes pointed up. Bend the other leg so that the sole of your foot rests against your inner thigh.
- Bend forward and reach past toes
For the straight leg stretch, slowly bend forward and reach past both feet. For the bent leg stretch, slowly bend forward, reaching over the foot on the extended leg. In both cases, deepen the stretch until you feel it in the back of your thighs.
- Hold the stretch
Hold the stretch for 10 to 15 seconds before releasing.
Repeat the straight leg stretch three times. For the bent leg stretch, repeat on the opposite side. Cycle through the stretch on both legs, repeating for a total of three times on each side.