THE MOVE
- Start by standing and directly facing a stable chair.
- Place the heel of the affected leg on the chair.
- Make sure to maintain a neutral lumbar spine while keeping the pelvis facing forward.
- Allow the knee to “unlock” by letting it bend about 10 degrees.
- You should feel about 75% of a stretch to the hamstring.
- Adjust by flexing your hip and not the heel height or lumbar spine.
- Press the heel into the table by attempting to bend the knee with near maximum force and then lean forward into hip flexion.
- You should take 3 full seconds to complete the forward lean.
- Relax and return to starting position for your next rep.
- Repeat for 2 sets of 15 twice per day.
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