Exercises » Post Natal Fitness » Stretch Out » Exercise 2 - Lying Hamstring Stretch
Lengthen out to the sky
Aims
The hamstrings are one of the major muscle groups in the back of the legs and work hard during exercise. Tight hamstrings can add to postoral imbalance and lower back pain. By releasing the tension they are able to lengthen and perorm more effectively. By flexing your heel you are also able to stretch out the calf muscle in your lower leg.
Actions
- Lie on your back with both knees bent and feet flat on the floor
- Take one leg and lift it towards the sky, supporting it behind the thigh with your hands
- Keeping both bottocks on the floor, push your flexed heel aweay until you feel the stretch in the back of your leg. Imagine you are trying to lengthen the space between your hip and your heel
- Hold for 10 seconds then bend your knee to release the stretch
- Swap legs over and repeat
- Repeat once more each leg
Adaptations
- This can be performed seated on the floor,a chair or fit ball by extending one leg out and gently bending from your hips towards it.
Care Points
- Keep both hips level and avoid holding your leg behind the knee as this can strain the joint