For my New Years resolution this year (which I am of course getting an early start on) I want to be able to touch my toes.  I have never been remotely flexible, but my yoga teacher says your hamstrings will stretch out if you work on them everyday.  So if anyone has a really great stretch I would love to hear about it!

Hi Kyrstyne,

Leg stretches can be pretty easy, actually.  A few I use:

- Sit down on the ground with your legs spread apart as far as they’ll comfortably go.  Lean down over your right leg and hold it; over your left leg and hold it; and over the middle and hold it.
- Still sitting down, bring one leg straight in front of you and tuck the other foot against your outstretched knee.  Lean over your extended leg and hold it.  Switch legs and repeat.
- Extend both legs in front of you, lean over them, and hold it.

These stretches are a bit easier than the “stand and touch your toes” exercise, though that’s definitely good too.  If you want to go for the standing one, try this:

- Stand up with feet shoulder-length apart and slowly bend down, being careful not to bend your knees too much.  If you can, touch your fingertips or hands to the ground.  If you can’t, don’t worry.
- Hold this position for 15-20 seconds.
- At this point, you’ll probably find that you can go down another few inches.  If so, do it!  (Remember not to bend your knees.)
- Hold for another 20-30 seconds.
- Come up SLOWLY, extending each vertebrae at a time.  When you reach the top, let your head stay hanging down against your chest.  (It’ll give it a chance for the blood to drain out a bit; otherwise you’ll feel dizzy.)
- When you’re ready, lift up your head.

This is a great stretch, not only for the legs, but also for the back.

Hope this helps, and good luck!

Cheers,
Julie

That goal is a good one!  My favorite: lay on your back, and lift one leg up straight in the air, leave the other flat on the ground.  Then, either with your hands behind your knee or a resistance band on your foot- I prefer resistance band, as it gives a better stretch-pull that leg towards yourself. After 20-30 seconds, switch legs (continue trying to pull the leg toward yourself the entire time to expand that muscle).  You’ll really feel the stretch! 

However, Julie’s top two stretches are great too- just watch your posture. The straighter you hold your back, the more stretch you’ll get and the less strain you put on your back.  Touching toes is good if you keep a straight back and stay on your heels while you’re stretching.

The longer you hold a stretch, the better.  For extra flexibility gains, try to hold the stretch and keep moving further for at least 30 seconds, up to a minute.  Beyond a minute doesn’t produce any gains in any studies I’ve read.  Also, stretch after a strength training workout and before cardio (and/or after cardio), as stretching before weights can not only lessen the amount of force you can produce (meaning you have to lift lighter weights, not good for calorie burn), it can also weaken tendons and ligaments (read: possible injuries).  Don’t stretch to the point that you feel pain, just to the extent of comfortable pull.  And one last thing: if you stretch the hamstrings, stretch the quads.

Good luck!

p.s. I went to my Fitness Generator account and downloaded some pics for you to see how to do it- verbal description always confuses me! #1 (Julie’s #1) #2 (Julie’s #2), #3 (Julie’s #3), #4 (my favorite)

K,

Carrie gave some very good stretches. And they feel good doing them. Thanks for the pics too!

Have you asked your yoga teacher about practicing the pose, downward facing dog. Do knees bent to stretch, then slowly (ever so slowly) continue
to practice this pose and getting your legs straighter. You really don’t have to get your heeels down in the pose to benefit from the entire body stretch you
get.
Josie

Ohhh I’m actually a big fan of downward dog, but I nevr thought about it as a streach.  I used to hate holding it for a long time because my hands would hurt, but I adjusted my angle and put more weight on my feel and I can stay there all day now.  My legs are still bent though, good idea!