Leg-Up Hamstring Stretch

A flexibility exercise performed lying on the back where one leg is elevated and pulled toward the body to stretch the hamstring and calf muscles.

Instructions

1. Lie flat on your back on an exercise mat or floor with your legs extended.
2. Bend one knee and place that foot flat on the floor to stabilize and protect your spine.
3. Extend the other leg toward the ceiling, keeping it relatively straight or allowing a slight knee bend if tight.
4. The sole of the lifted foot should face the ceiling to maximize the stretch.
5. Slowly straighten the elevated leg as much as possible without forcing the movement.
6. Gently pull the leg toward your nose using your hands or a strap, deepening the stretch.
7. Hold the stretch for 20-30 seconds, breathing deeply and relaxing into it.
8. Switch sides and repeat on the opposite leg.

Tips

• It is okay if you cannot straighten your leg fully; work within your current range
• Gradual progress is more important than forcing the stretch
• Keep the non-working foot on the floor to stabilize your lower back
• Use a yoga strap or towel looped around the foot for easier pulling
• Breath deeply and relax into the stretch; never bounce
• This stretch is excellent for improving hip and hamstring flexibility