KEY AREAS: Hamstring
START POSITION: You will need some kind of shelf or ledge to perform this exercise. It could be a chair, a bookshelf or the second or third step up on a flight of stairs. Stand facing the ledge with feet hip width apart and lean forwards slightly to rest the palms of your hands at the tops of your thighs. It might be difficult for you to gauge how far away from the ledge you need to stand, so you might need one or two practice attempts.
NOTES: In one motion, throw one arm forward and the other arm backwards, as if you are about to break into a run. At the same moment lift up the leg which is opposite your forward arm, and bend the knee slightly on your leading leg. Bring your heel gently to rest on the edge of the shelf, and quickly bring both hands to the top of your raised leg, palms down. Now slide your hands forward along your leg towards your knees and make an effort to keep the toes of the raised leg pointing upwards and slightly backwards. This small adjustment of the toes will maximize the stretching effect on the hamstring.
Hold the stretch for at least a few seconds (longer of you are in good shape), then carefully bring your raised leg down and back to the starting position. Repeat for the other leg.
It is very important to note that the angle of your raised leg must not be greater than the horizontal, and that for most people it is more than enough to keep the raised heel several centimeters below your hip joint.
Other points of form to note are:
– the heel should not be too far forward on the ledge, but rather it should be resting close to the edge without a risk of slipping off the ledge mid exercise.
– the knee of the raised leg should be locked out (leg straight) and there should be a slight bend in the other (vertical) leg.
– the action of sliding your hands towards your knee can be performed either by placing hands one on top of the other (a little more stability) or by slowly walking your fingers along your leg (like 2 spiders). Feel free to choose whichever method you are most comfortable with.