NOTES:  Difficulty Rating:  19%

Slowly and gently move forward 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 becomes too uncomfortable to continue, and you should now feel a good stretch sensation in the backs of your legs.  You can make this exercise more effective by swivelling 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, then slowly return to an upright sitting position.