Sit on the floor with one leg straight and the other bent, keeping your back straight
Reach toward the toes of the straight leg until you feel a gentle stretch in the hamstring
Hold 20–45 seconds
Switch legs and repeat
Stand with one heel on a low surface (chair/step), keeping the other leg straight
Hinge forward at the hips with a neutral spine and reach toward the foot
Keep the knee soft (not locked)
Hold 20–45 seconds
Switch legs and repeat
Lie on your back and loop a towel or strap around the foot of one leg
Straighten the leg as much as is comfortable while keeping the lower back relaxed against the floor
Pull gently with the towel until you feel a hamstring stretch
Hold 20–45 seconds
Switch legs and repeat
Perform a standing hamstring stretch against a wall
Sit with one hip close to the wall and extend the leg up the wall
Keep the other leg bent or supported on the floor
Maintain a gentle hamstring stretch sensation
Hold 20–45 seconds
Switch sides and repeat
Do a “dynamic” hamstring stretch before stretching: leg swings (front-to-back)
Swing one leg forward and back within a comfortable range
10–20 swings per leg
Do a “bent-knee” hamstring stretch by repeating any stretch with a slight knee bend
Hold 20–45 seconds
Switch legs and repeat
Stretch both legs evenly
Repeat each stretch 2–4 times per session
Aim for 3–7 days per week
Stop if you feel sharp pain, numbness, or tingling
Keep intensity at a gentle-to-moderate stretch, not maximum discomfort