Seated Hamstring Stretch
The Seated Hamstring Stretch is an effective exercise to improve flexibility in the hamstrings and loosen up the lower back. This stretch is ideal for those who sit a lot during the day, exercise their legs, or experience stiffness in the lower body.
How to perform the Seated Hamstring Stretch correctly
Here's a step-by-step guide to performing the Seated Hamstring Stretch correctly:
- Sit on the floor with both legs stretched out in front of you.
- Keep your back straight and stretch your arms forward as you slowly lean forward towards your toes.
- Try to reach your toes or ankles with your hands and let the head fall naturally from now on.
- Hold the stretch for 20-30 seconds and breathe deeply to relax the muscles.
Typical errors in the Seated Hamstring Stretch
To get the most out of the stretch and avoid injury, you should be aware of the following typical mistakes:
- Rounding the back : Keep your back as straight as possible to ensure that the stretch is focused on the hamstrings and avoid unnecessary strain on the lower back.
- Excessive pressure on the knees : Make sure the knees are relaxed and slightly bent if necessary, rather than forcing them completely flat against the floor.
- Stretch too quickly : Go into the stretch slowly to ensure the muscles have time to adapt and avoid the risk of injury.
Variations and adjustments for the Seated Hamstring Stretch
Depending on your flexibility and needs, you can try different variations of the Seated Hamstring Stretch :
- Single Leg Seated Hamstring Stretch : Bend one leg so that the foot rests against the opposite inner thigh. Lean forward toward the extended leg to focus on one leg at a time.
- Using a strap or band : If you have trouble reaching your toes, you can use a yoga strap or towel around your foot to help pull yourself gently into the stretch.
Rehearsals and recommendations
Hold the stretch for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to improve flexibility in the hamstrings and reduce tension.
Breathing during the exercise
Remember to breathe calmly throughout the stretch. Breathe in deeply as you enter the stretch and exhale slowly to help your muscles relax and achieve a deeper stretch.