Supine Hamstring Stretch
Supine Hamstring Stretch
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: n/a
Type of Stretch: Static Passive
Difficulty: All Levels
Suggested Prerequisites: none
This is a great version of a hamstring stretch for beginners and advanced students alike. I particularly like this stretch for beginners and students with tighter hamstrings because by lying on our backs, it’s easier to keep our back flat in the stretch (which helps ensure we’re stretching our hamstrings, and not our back!), and using a strap helps support the weight of the leg. Bendier / more advanced students can make this drill more challenging by adding a contract-relax exercise.
How To
Step 1
Start lying on your back with both knees bent, feet on the floor. Loop a strap around one foot and kick that leg up towards the ceiling (or towards your chest if lifting it to the ceiling is easy), pulling on the strap to help lift your leg.
Step 2
Straighten your lifted leg as much as is comfortable as you pull it towards your chest. If you have tight hamstrings, that might mean bending your knee a bit - that’s OK! If you have more flexible hamstrings, challenge yourself to keep your leg straight as you pull it in toward your chest. You should be feeling a stretch in the back of the straight (or straight-ish) leg thigh (in your hamstrings).
Hold for 20-60 seconds.
Modifications
Need to make it easier?
Bend your knees. I mentioned this one already because it’s such a helpful adjustment for people with tighter hamstrings!
Want to make it harder?
Straighten the non-working leg so it’s flat on the floor. When that knee is bent, it helps tilt our pelvis backwards, which makes the hamstring stretch easier. Flattening the leg on the floor tilts the pelvis more towards a neutral position, which is more challenging.
Make it active by doing some rounds of contract-relax (PNF) for your hamstrings or hip flexors.
