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Summary: Stretches the
hamstrings, which are muscles located in the back of your upper leg. Tight hamstrings
are common, and a risk factor for low-back problems. When the
hamstrings are tight, the body will attempt to compensate by altering its
posture when walking; in the long term, this can stress the low back
greatly.
One of its uses: Ultimately,
stretching out the hamstrings reduces their risk of injury, and can have a
protective effect on the low back. Stretching the
hamstrings while lying on the back is more passive and eliminates the
concern over balance. As a result, the muscles can relax (and thus,
stretch) more thoroughly.
Technique tips:
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Watch
your comfort zone; never force or pull, and avoid stretching to the point
of pain or discomfort.
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This
stretch is more effective when it comes after a workout, or at the very
least, an activity that warms up the muscles.
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Using
a strap or towel around your foot can allow your leg to stretch out fully;
alternately, however, you can gently clasp your hands around your upper
thigh, then straighten the leg as much as is comfortable. A more
advanced variation calls for holding onto the foot or ankle, but only
perform this version if you have mastered the other two options.
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Keep
your other knee bent; this is better for the low back.
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Never
stretch to the point that your hips begin to lift off the floor.
Instead, keep your hips and tailbone resting all the way down, and adjust
the degree of tension by allowing your stretching leg to move further away
from your stomach.
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Hold
this stretch for a minimum of 8 smooth breaths; concentrate on relaxing
your leg, back, and shoulders on each exhale. Pay special attention
to relax the area behind your knee.
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After
stretching both sides, it is suggested that you repeat the stretch; often,
the second attempt is a bit easier than the first.
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This
stretch is useful to runners and other athletes who tend towards tight
hamstrings.
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