The Spine and Hamstring Stretch

The Spine and Hamstring Stretch:- Start Position

1. Sit on the ground with your buttocks close to the wall.
2. Spread your legs in a "V", a comfortable distance apart.
3. Scapulas anchored, long back stretching up the wall, chin gently tucked.
4. Let the feet point gently until you have the flexibility to flex your ankles.

The Spine and Hamstring Stretch:- Action

1. Breathe in, and zip and hollow.
2. (Breathing out): Curl your head forward, and let the rest of your spine follow, until finally the hips are contributing to the movement.
3. (Breathing normally, and remaining zipped): Gently reach forward with your fingers. If you are sufficiently flexible, flex your ankles , and lengthen through the back of the leg.
4. Hold for eight breaths then, (breathing out): zip, hollow, and rebuild your spine, restacking one vertebra upon another, uncoiling from the hip until the back is elongating up the wall.
5. Repeat on the other side.