- : If you have been inactive for a length of time, or if you've had any recent surgery or physical problems, particularly of the muscles and joints, please consult your doctor before you start a stretching or exercise program.
- Step 1: Place heel on step Stand in front of a step, shift your weight to your slightly bent left leg, and place your right heel onto the step. Keep your right knee slightly bent.
- TIP: You can also do this with a rock, a ledge, a chair that's against a wall for stability, or your desk at the office—use anything that's stable and at a comfortable height.
- Step 2: Bend & straighten Bending at the hips and keeping your back straight, bring your torso forward and straighten your right leg until you feel a comfortable tension.
- Step 3: Hold leg Hold your leg with both hands for support.
- Step 4: Hold stretch Hold the stretch for 10-30 seconds. If it hurts, back off a bit or you may actually tighten the muscles you want to stretch.
- Step 5: Press further & hold Press slightly further into the stretch—again, it shouldn't hurt—and hold for up to another 30 seconds.
- Step 6: Come to a stand Carefully straighten your torso, remove your right foot from the step, and come to standing.
- Step 7: Repeat on left leg Shift your weight to your right leg, place your left heel onto the step, and repeat the stretch on your left leg.
- Step 8: Come to a stand Carefully straighten your torso, remove your left foot from the step, and come to standing. And the best part? Totally kosher.
- FACT: Medieval knights aimed their blows at the backs of their enemies' legs in order to "hamstring" or cripple them.
You Will Need
- A step
- Comfortable clothing