Lying leg extension

The lying leg extension is one of the easiest positions in which to isolate your hamstrings without having any other muscles pulling or straining. If you know you have tight hamstrings, I recommend using a towel or stretching strap to help keep your upper body relaxed and tension free.
If your hamstrings are extremely tight, you may find it more comfortable to do this stretch lying in a doorway with one leg on the floor and the other leg extended and resting against the doorjamb. As you get more flexible, your hips will get closer to the wall.
To do this stretch, follow these steps:

1. Lie on your back with your feet flat on the floor and close to your buttocks.
2. Lift your right leg and extend it upward.
3. Place one hand behind your thigh and one hand behind your knee or calf. Try to keep your leg straight but remember to stay in your comfort zone.
4. Inhale and as you exhale gently pull your leg closer toward your shoulders. Remember to keep your shoulders on the ground. Feel the stretch deepen with every exhale until you’ve reached the deepest point of the stretch.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.
6. Repeat the stretch on your other leg.

Your goal is to feel the stretch in the back of your thigh, not to get your knee to your nose. It’s important to anchor your hips to the floor, not to tuck your pelvis under or round your back. Don’t worry about how far down your leg gets; just feel the stretch in your hamstring.
A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do progress through the stretch gradually.
• Do lie comfortably on the floor with your arms and shoulders relaxed.
• Don’t tuck your hips under or lift them off the floor.
• Don’t bend your knee.