Stretch: Hamstrings & Lower Back (Figure-Four)

Target area: Hamstrings & lower back. (Diagram 11)

Steps:

1. Sit upright on the floor with both legs straight.
2. Flex your right knee and slide your heel toward your buttocks.
3. Lower the outer side of your right thigh and calf onto the floor.
4. Place your right heel against the inner side of your left thigh so that a 90° angle is formed between your extended left leg and flexed right leg.
5. Exhale, keeping your left leg straight, bend at the waist, and lower your extended upper torso onto your thigh.
6. Hold the stretch and relax.

• Position: seated, one leg extended straight, the other flexed in a figure-four (heel against the inner thigh, 90° angle between legs).
• Action: keep the extended leg straight; bend at the waist and lower the torso onto the thigh.
• Static stretch: hold and relax.

• static-stretching — technique used.
• hamstrings — primary muscles stretched.
• erector-spinae — lower-back muscles stretched.
• stretch-hamstrings-lower-back-both-legs — companion hamstring/lower-back stretch.