KEY AREAS: Hamstrings, Upper Calves, Lower Back
START POSITION: Sit on the floor with your legs straight out in front of you, feet slightly apart or together if it feels better. Place your hands palms down on the top of your thighs close to your hips.
NOTES: Slowly and gently move forwards from your hips whilst sliding your hands along the top of your legs towards your ankles. You can also move your hands along the legs by walking your fingers like spiders. Stop when it gets too uncomfortable to keep going forward and you should now feel a good stretch sensation on the backs of your legs. You can make this exercise more effective by swiveling your ankles so that your toes point back towards your head, but do this near the start, not at the point where you already feel a stretch – because the stretch force will suddenly increase by another 20% and you could hurt yourself by overstretching. Hold the stretch position for at least a few seconds and then slowly return to the upright sitting position.