The Chair Leg Extended Stretch is a simple yet effective stretch that targets the hamstrings and lower back. It can be done using a chair or any elevated surface.
How to perform
Instructions:1. Start by sitting on the edge of a chair and extend one leg straight out in front of you with your heel resting on the ground.
2. Keep your back straight and hinge forward from the hips, reaching your hands towards your extended leg.
3. Hold the stretch for 20-30 seconds, feeling a gentle stretch in the back of your thigh and lower back.
4. Switch legs and repeat the stretch on the other side.
5. Repeat the stretch 2-3 times on each leg, gradually increasing the intensity of the stretch as your muscles loosen up.
Tips:
- Make sure to keep your back straight throughout the stretch to avoid straining your lower back.
- If you have tight hamstrings or limited flexibility, you can modify the stretch by bending your knee slightly or sitting on a higher surface.
- Listen to your body and only stretch to the point of tension, not pain. If you feel any sharp pain, release the stretch immediately.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.