MOVEMENT GUIDE / STURDY CHAIR
Seated hamstring stretch
Sit on a stable chair, extend one leg with heel on the floor and hinge forward slightly from the hips. Keep the knee soft. Start with 2 × 15–20 seconds per side.
Target muscles
Hamstrings range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit on a stable chair, extend one leg with heel on the floor and hinge forward slightly from the hips. Keep the knee soft. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the hamstrings. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Bending the spine instead of the hips
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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