Most people are confused as to how to stretch the back of our legs, better known as our hamstrings. In simple words, here is what we should be focusing on:

1. Pelvis — Our hamstrings are attached to our hips. Therefore, movement of the pelvis/hip will have an effect on the hamstrings. Keeping an APT (anterior pelvic tilt) will ensure that we create length in our hamstrings before we do any forward folding. Disclaimer: DO NOT excessively do this step as it can over-stretch the attachment of the hamstring and cause injuries down the road. A small activation should be sufficient.

2. Spine — we want to fold with a flat back to properly stretch the hamstrings. However, once we have reached our maximum range of motion we can round keeping the length of our spine. This will allow our body to relax as well as stretch the upper posterior chain (low back/middle back). Be mindful not to round back, but rather, think chest to knees or even chest to chin — keeping a tall and proud posture as you round. In short: extending as we flex and reach forward (seated) or down (standing)

~ There are several ways to stretch your hamstrings. The two most common ones are standing and sitting. We recommend that you work on the standing versions only until a good level of flexibility has been achieved. We want to be able to sit with a straight back in order to properly stretch the hamstrings. We can elevate our sit bones/hips in order to achieve this, but sometimes this is not enough; in which case we want to prioritize standing stretching.

That’s it, family! Hope you found this video useful.

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With Love & Kindness,
- The SM Team
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