Why this one exists
A hinge stretch keeps the spine long. That is the difference between stretching the hamstring and hanging off the low back.
Set up
Stand facing a chair or a low table. Place the right heel on it, toes up. The standing knee is soft.
Steps
- Hands on the hips. Tip the tail back as if you are closing a car door with your hip.
- Hinge forward a few degrees until the back of the thigh speaks.
- Keep the raised knee slightly bent if the knee or nerve line complains.
- Switch legs.
What you should feel
Back of the raised thigh, sometimes behind the knee. The low back should feel long, not rounded and angry.
Skip if it hurts
Skip a high surface if your hamstring is recently torn. Use the floor version instead.
Common mistakes
Do not round down to touch the shin. Height of the foot is not a contest.