Seated Chair Hamstring Stretch for Low Back Pain Relief Video

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Video Transcript

Let’s come into a seated hamstring stretch.

You’re going to begin by sitting on the edge of a chair and stretching your right leg out in front of you with your heel on the floor and your toes pointing back toward you.

Sit up tall, drawing your shoulders away from your ears, and tilt your pelvis forward, drawing your belly button toward your thighs.

If you’re comfortable here, you can stay here. Or if you’d like to take it a little bit deeper, begin to fold yourself forward over your right leg, keeping your spine long. Now, you can have your hands at your waist or on your left leg for stability, but try to avoid pressing into your right leg.

We’ll inhale to come out of this. And now, choosing whichever variation feels best for you, we’ll do it again on both sides.

Let’s start with our left leg this time, with your left heel out in front of you. Inhale and sit up tall, find that forward pelvic tilt, and if you’d like to go deeper we’ll exhale and fold forward here.

You’ll feel this stretch on the back of your hamstring, and you may feel it through your calf as well.

Keeping your spine straight, we’ll inhale to come out of it and switch legs, resting your right heel on the mat or on the floor. Inhale, and as you exhale we’ll fold forward, with your torso framing that right leg.

Let’s take a look at how Carol’s doing over here. She’s choosing to stay in the seated posture, but she’s still maintaining a tall spine here with her shoulders drawn away from her ears. Great job!