Vidéos
Instructions
- Lie flat on your back on a mat.
- Loop the elastic band around the foot of your lifted leg.
- Keep your other leg bent or straight on the floor.
- Hold both ends of the band and pull your leg towards you gently.
- Maintain the stretch without forcing the leg.
- Hold for the desired duration and switch sides.
Technical Tips
- Keep hips and back flat on the floor.
- Avoid bending the knee if flexibility allows.
- Do not arch your lower back during the stretch.
Breathing Tips
- Inhale before pulling the leg up.
- Exhale slowly as you deepen the stretch.
- Maintain steady breathing throughout the hold.
Restrictions médicales
- Acute hamstring injury
- Severe lower back pain
- Sciatica flare-ups
How long should I hold the supine hamstring stretch with elastic?
Hold the supine hamstring stretch with elastic for 20 to 30 seconds per side to achieve effective muscle lengthening and flexibility gains.
Is the supine hamstring stretch with elastic suitable for beginners?
Yes, this stretch is beginner-friendly as the elastic band provides assistance and control, allowing you to adjust the intensity safely.
Does the supine hamstring stretch with elastic help with lower back tightness?
Yes, by lengthening the hamstrings, it can reduce lower back tightness caused by posterior chain stiffness, improving overall mobility.
The Supine Hamstring Stretch with Elastic is a fundamental flexibility exercise targeting the hamstrings. It is performed lying on the back with an elastic band looped around the foot to assist in pulling the leg upwards safely. This exercise improves hamstring flexibility, enhances lower body mobility, and supports better posture by reducing tightness from prolonged sitting or athletic training. Ideal for warm-ups, cool-downs, and rehabilitation contexts, it helps maintain functional movement quality. Executing the stretch with controlled breathing and proper alignment maximizes its effectiveness and reduces the risk of strain or injury.