Hamstrings
Day 2
Before you begin, repeat the stretches you’ve already learned. When you’re finished, practice these two new exercises. Stay in your comfort zone, both for the range of stretching and the number of times you repeat the stretch.
Half Leg Hamstrings
1.Lie on your back with your legs straight out in front of you.
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2.Loop the rope around the foot of your exercising leg.
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3.Exhale your leg up, your knee bent at a 90-degree angle.
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4.Continue to exhale your knee up to form a straight line with your thigh.
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5.Pull lightly on the rope for a gentle assist at the end of the stretch.
6.Inhale your foreleg back to a 90-degree angle, thigh still vertical.
7. Repeat steps 4-6 five to ten times.
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8.Repeat steps 3-7 for the other leg.
Note
In these two exercises and others in the program, your nonexercising leg remains straight out in front of you and flat on the ground. Depending on your back condition, this position could add an extra strain on your back. Bending the knee of your nonexercising leg so that your foot is flat against the floor could reduce that strain. If in doubt, try bending your knee to see if it makes a difference.