Exercise ball seated hamstring stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat, Exercise Ball

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus

How to do it

1. Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your back straight.
2. Extend your right leg straight out in front of you, keeping your heel on the floor and your toes pointing up.
3. Slowly hinge at your hips, leaning forward while keeping your back straight, and reach towards your right toes with your right hand. Feel the stretch along the back of your right leg (hamstring).
4. Hold the stretch for 15-30 seconds, breathing deeply and steadily. Return to the starting position and repeat with your left leg.

Form tips

• Focus on deep, steady breathing, inhaling as you prepare to stretch and exhaling as you lean forward.
• Only stretch as far as is comfortable without causing pain or discomfort.
• Ensure the exercise ball is properly inflated to provide adequate support and stability.