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This is similar to an exercise you might see any athlete doing. However in this case we are specifically targeting the back of the legs and hips without stretching the lower back. Its not an elegant exercise but it is worth doing.

• Stand with your legs about one and a half to two shoulder lengths apart. Pull your shoulders back and make sure your lower back is arched as shown. This is actually quite hard to do.
• The trick here is to exaggerate the arch and maintain it throughout the exercise. This will limit your range of motion.
• Lean forward while strictly maintaining the exaggerated arch in your back. You will naturally want to crane your back and bend your knees to get more reach. Bending your knees slightly is acceptable but the straighter your legs the better. You should feel this stretching in your hamstrings (the upper-back of your legs).
• Hold onto a sturdy chair in front of you or if necessary put your hands on your knees to manage your weight and keep your knees as straight as possible. Alternatively you can put the palms of your hands on a wall in front of you.
• Hold the stretch for 15 seconds. Then relax for 10 seconds and repeat two more times.

 

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