in the march edition of "i've got your back" we're doing a simple and safe hamstring stretch! these muscles often need a little softening, but it can be hard to stretch these properly, without hurting our backs. the trick is to keep your knees bent just a little bit and really focus on the pelvis!
:: seated hamstring stretch ::
with your pelvis on the edge of a chair, kick one leg out in front of you and have the other leg bent, foot on the floor. we're going to do one leg at a time!
next, rotate your pelvis forward, so your belly button is going into your lap. it's not so much about getting your knee to your nose, but about tipping your pelvis so that your 'sit bones' are reaching backwards and your front hip bones are rolling forward. because the hamstrings attach to the pelvis, it's crucial that we focus there!
a little goes a long way here. having the extended leg slightly bent will give you a little bit more room to move your pelvis. you don't have to lean the rest of your body and spine too far forwards, you can stay really long! use your arms on your bent leg to support the weight of your body.
you can keep your toes pulled back for an extra stretch through the calf here as well.
repeat on the other side!
listen to the full interview soon, and stay tuned the last wednesday of the month for "i've got your back" at 8:20(ish) on wtip.org's north shore morning show!