This powerhouse-of-a-stretch hamstring sequence targets the medial (semimembranosis and semitendonosis) and lateral (biceps femoris) hamstring muscles, as well as the adductors.
Through Center
Lie on your back and hug both knees in towards your chest. Keep your right knee hugged in as you extend the left leg on the ground. If you have low back sensitivity, keep the left knee flexed with foot flat on the ground. Loop a strap or towel around the arch of the right foot. Extend the leg up towards the ceiling, holding one end of the strap in each hand. Press the right side of your lower back into the floor as you simultaneously extend the right foot up to the ceiling. Traction the right hip crease towards the left foot. Keep a microbend in your right knee so you don’t hyperextend the leg. Take five slow breaths.
Off to the Side
Now hold both ends of the strap in your right hand and start to wing the right leg out to the right. Don’t let the left hip peel off the ground. Take five slow breaths.
Back to Center and Slightly Across
Now bring the right leg back up to center and start to guide it across the body to the left, holding the strap ends in the left hand. Don’t let the right hip peel off the ground. Take five slow breaths. Return to center for another 5-10 breaths. Repeat the stretches on the left leg.
