12. Supine Lower Hamstring Stretch with Towel or Strap
Purpose: Stretch hamstring muscles over both the hip and knee joint
Execution
1. Lie on back with right leg straight. Bend left knee to place a medium-large size towel around the heel.
2. Relax back on the floor with shoulders and head resting on floor. Gently pull in towel as you - 1: Fully dorsiflex the ankle joint ("heel towards ceiling, toes towards shins"), - 2: Completely straighten the knee, - 3: Pull the hip into flexion (perform these movements in this order!). Exhale when the stretched position is reached.
3. Slightly come out of the stretch on the inhale.
4. Repeat until relaxation is felt, before moving to the other leg.