Lying hamstring stretch

Type

Stretches and recovery

Equipment

No equipment

Area

Lower back

Level

Gentle

Starting dose in Remedy

2 holds of 30 seconds per side

How to do it

1. Lie on your back with both knees bent.
2. Lift one leg and hold behind the thigh with both hands, or loop a towel around the foot.
3. Slowly straighten the knee until you feel a pull in the back of the thigh.
4. Hold, breathing normally, then switch legs.

Form cues

• Hold behind the thigh and straighten the knee until you feel a pull, not a burn.

Common mistakes

• Pulling the leg so far the hips lift off the floor.
• Bouncing into the stretch.

Easier and harder versions

• Remedy keeps this one steady and changes the work around it instead.

Why it helps a sore back

Lying down keeps your back supported while you stretch, which is kinder to a sore back than bending forward to touch your toes.

How Remedy uses it

In the app it is called Supine Hamstring Stretch. Remedy is more likely to pick it if you say your back is bothered by sitting too long or mornings or after rest. A typical starting dose is 2 holds of 30 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.