NOTES:  Difficulty Rating:  39%

This exercise is not particularly challenging and can be viewed as a convenient alternative to many other practical Hamstring exercises.  Why convenient?  It can be easily included in a Pilates floor (mat) session, and it’s manageable for beginners.  It is also ultra safe for the back because the back is fully supported throughout (by the floor).

Lying on your back with knees bent and feet flat on the floor.  Raise one leg (as you do this, increase the knee bend, as this helps remove stress from the lower back).  You can slide your lower leg forward to a straighter position if you prefer.  Now, straighten the leg so that your toes are directly above your forehead.  The next and final step must be performed very slowly, as this is where the majority of the stretch pressure originates. Turn your ankle so that your heel comes up and your toes come down, with your toes pointing at the floor behind your head.  Hold for a few seconds and then relax with a significant bend in the knee, and repeat with the other leg.