Stand side on a stable chair and hold the back. This works best standing on the leg nearest the back of the chair and stretching the other leg. Aim to get your pelvis upright and hips level, your standing leg vertical and your spine long. If you cannot comfortably straighten your leg in the starting position, bend the knee to allow your pelvis and spine to get into place.
Breathe in and bend the front leg to relax then breathe out to straighten the front leg only as far as you can keep your hips level and your spine long. If you are more flexible, you can hinge forward over the straight leg with a long spine and neck. Breathe in to bend and relax the front leg again and repeat 3 -5 times before swapping sides.
Watchpoints: keeping your hips level, pelvis neutral and your spine long is the priority. Try not to hunch forward and curve your spine. Your hamstrings will release even with your knee still bent. Do not do if you have a hamstring tendinopathy. If it hurts, stop and consult us.
