Seated Hamstring

A static stretching exercise that targets the hamstrings and calves using PNF (proprioceptive neuromuscular facilitation) techniques with a partner's assistance.

Instructions

1. In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
4. Return to the starting position and rest briefly.
5. Repeat the contract-relax cycle 2-3 times.

Tips

• Keep your legs fully extended throughout the movement to maximize hamstring engagement.
• Communicate with your partner to ensure the stretch intensity remains comfortable.
• Breathe steadily throughout—do not hold your breath during contractions.
• This PNF technique is more effective than static stretching alone for improving flexibility.
• Perform this stretch when muscles are warm, ideally after a workout or light cardio.