Stand facing squarely toward a chair or low stool. Without turning your hips, place the heel of one foot up on the chair. While keeping your knee VERY slightly bent, pull your buttocks back and chest up at the same time. Make sure to avoid rounding your back.
You should feel a gentle stretch in the back of the thigh of the leg that is up on the chair. If you feel pain, or you have discomfort in your back - ease up!
Hold the position for 15-30 seconds, then switch sides.
- Hips should stay "square" to the chair, don't turn as you prop your foot up.
- Keep the knee "unlocked" or slightly bent as shown in the photo
- Don't round your back, pivot from the hip by pulling the butt back and chest up
- To stretch the upper portion of the hamstrings at their attachment to the hip, bend the knee a good bit more and put more emphasis on the pulling the butt back
- Stretch only to a point of a "pull", never pain.