Stretching the backside of the thighs

Muscles in the back side of the thighs (hamstring muscle) often tend to get contracted which may create pain in the back or knee area. For this reason, it is appropriate to stretch these muscles preventively.

Goal of this exercise:

  • Stretching the hamstring muscles
  • Relief in the loin spine area
  • Renewal of a correct pelvic position
Muscles in the back side of the thighs (hamstring muscle) often tend to get contracted which may create pain in the back or knee area. For this reason, it is appropriate to stretch these muscles preventively.
Default position
  • Stand up and straighten your posture
  • Step forward and lean your leg on a chair or couch so that you’d feel a stretch on the backside of your thigh
  • Keep your lower back area straight
Phase 1
  • Take a deep breath
  • With exhale slightly lean forward
  • You should feel a stretch in the muscle on the backside of your thigh, stay in this position for 30-60 seconds
Exercise video tutorial

Common mistakes

  • Rotating your leg outwardly
  • Rotating pelvis
  • Not keeping the spine straight, curving spine in lumbar area
  • Holding the breath during the exercise

How often to exercise

  • Ideally exercise every day
  • Stay in the position for 30-60 seconds, and repeat three times

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