Hamstring Stretch

Figure 5

Figure 5.1

  1. From a standing position inhale and step your right foot back behind you. Keep your right foot straight and your heel to the floor if you can. As you exhale, slowly fold from the waist, keeping your back straight and press your forehead to your knee and place your hands on the floor (fig 5). Hold this position for at least 30-seconds breathing deeply. Sink deeper into the stretch with each exhalation. Rise up slightly with each inhalation.

    Fold down only as far as comfortable. Take hold of your thigh, knee or shin and look forward if that feels better on your neck and back (fig 5.1).

  2. Inhale to come up straightening the torso, exhale, and bring your foot forward to a standing position. Repeat on the other side.

The hamstring stretch can also be done with the golf cart (fig 5.2).

Figure 5.2

  1. Stand at the front of the cart and bring your right foot up onto the cart.
  2. Flex your right foot and engage the quad muscle.
  3. Keep your hips square, and as you exhale slowly fold from the waist extending your chest over your knee. Fold over only as far as comfortable.
  4. Hold this pose for at least 30 seconds breathing deeply. Repeat on the other side.

Repeat three times


  • Stretches and strengthens the thighs, knees and ankles
  • Stretches the hamstrings, calves and spine
  • Improves balance

The editorial content of Bird Golf Schools should not be used as a substitute for professional health care. Talk to your doctor before starting any new exercise regime.

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