Flexibility
Flexibility
Stretch: Hamstrings & Lower Back (Both Legs Extended)
1 min read
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.
See this lesson’s sourcesstretchhamstringslower-backseated-forward-bendstatic
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Exercise demo
In one line
Seated with both legs extended, bend forward at the waist with both legs straight and lower the trunk onto the thighs.
Detail
Target area: Hamstrings & lower back. (Diagram 12)
Steps:
- Sit upright on the floor with both legs extended.
- Exhale, keeping both legs straight, extend your upper back, bend forward at the waist, and lower your trunk onto your thighs.
- Hold the stretch and relax.
Key facts
- Position: seated, both legs extended.
- Action: keep both legs straight; extend the upper back; bend forward at the waist; lower the trunk onto the thighs.
- Static stretch: hold and relax.
Connections
- Static Stretching — technique used.
- Hamstrings — primary muscles stretched.
- Erector Spinae (Sacrospinalis) — lower-back muscles stretched.
- Stretch: Hamstrings & Lower Back (Figure-Four) — companion hamstring/lower-back stretch.
Sources
Historical reference · reference manual (page cited)
p.308
Pages: 308.
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
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