Taking a focus muscle to a comfortable end point of the range of motion and holding yourself in position for at least 20 seconds.
The goal is to overcome the stretch reflex – the automatic tightening of a muscle when stretched, which relaxes after approx. 20 seconds. This will coax a wider range of motion.
Advantages: Easily performed by everyone. Very safe and traditionally does not require any external equipment.
Disadvantages: Minimal increase in range of motion and only on one specific muscle per stretch.
- Extend both legs straight out on the floor.
- Slowly roll up through your back, reaching forward with your fingers.
- Once in a seated position, continue to stretch your fingers forward, reaching as far as you can. If you can’t touch your toes, that is okay. Do not force this stretch. You will feel a slight pull on your hamstrings, but the pull should not be painful.
- Breathe and hold.
- Remain in a seated position with your legs stretched out straight.