Seated straddle stretch

Even though this is a common stretch, because of the complexity of all the muscles
involved it’s not an easy stretch to do properly. Your hamstrings, back, and inner thighs must all work together to perform this stretch with good form. If any of these areas are tight the effectiveness of the stretch can be compromised.

To do this stretch, follow these steps:

1. Sit on the floor with your legs straight and your feet as far apart as possible.
2. Place your hands behind your hips and sit up very tall. Keeping your hands behind your hips helps you keep your spine lifted and straight, allowing you to stretch your back, inner thighs, and hamstrings without creating tension in your shoulders and upper back.
3. Move your hips forward an inch or two until you feel the stretch along both inner thighs.
4. Inhale, and as you exhale, lean slightly forward, tilting your pelvis back.

If keeping your back straight and your hips tilted back is difficult, try performing this stretch while sitting on a pillow or folded towel or blanket. By raising your hips off the floor, some stress on your hamstrings will ease, allowing you to focus on your inner thighs.

A few do’s and don’ts for this stretch:

• Do keep your knees and toes facing upward toward the ceiling.
• Do tilt your pelvis back as you lift your chest.
• Do breathe deeply through the entire stretch.
• Don’t place your hands in front of you unless you can keep them there without rounding your spine or tucking your pelvis under.
• Don’t bounce this stretch.