How to do a Physioball Hamstring Stretch

There are many variations on hamstring stretches. There are stretches you can do while standing, seated in a chair, or lying on the floor. However, if you have a large physioball that you can sit on you can use that as well to stretch these muscles. Working on the physioball is also gentler for the back and challenges your balance as well.

Difficulty: Easy

Instructions

Things You'll Need:

• A large 55 cm to 75 cm physioball

1. Sit on a large physioball. The ball should be tall enough so that your knees are at the same height or even a bit lower then your hips. Sitting on a ball that is smaller will place excessive pressure on your knees, hips and back. This usually means using a ball that is 55 cm to 75 cm.

2. Extend your right leg out. Place your heel on the floor and straighten your right knee without locking it. Flex your foot and lift the toes as much as you can to deepen the stretch.

3. Your left knee should be bent with the foot flat on the floor for balance. Place your hands on your left knee for support.

4. Maintaining a straight back lean forward from the hips and reach your chest out over your leg. Think of lengthening the body out over the leg versus rounding the back and dropping down. Reach out enough until you feel a pull in the back of the thigh.

5. Hold for 5 to 10 deep breaths. With each exhale reach out more from the hips and maintain a straight back. To protect the back from injury it is not recommended to grab the foot with your hand. To deepen the stretch, flex your foot more and straighten the knee. Repeat with other leg.

Tips & Warnings

• Never bounce while holding a stretch, as this can injure the muscle.
• Remember to use a ball that is high enough to protect your knees. While sitting, your knees should be at the same height or lower then your hips.

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