Hamstrings and Posterior Chain — 40 Min

40-minute intermediate flexibility session focused on hamstrings and posterior chain. Includes 2 minutes of gentle preparation, 36 minutes of guided mobility an

Duration

40 min

Difficulty

intermediate

Equipment

mat, stretch strap, wall

Muscle groups

back, calves, full body, glutes, hamstrings, hips

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. Standing hamstring hinge

   1 sets · 6 min total (both sides combined) reps

   Place heel ahead of you, soften support knee and hinge at hips with a long spine; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Supine hamstring stretch

   1 sets · 6 min total (both sides combined) reps

   Lie on back, raise one leg with knee slightly bent and hold behind thigh; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Strap hamstring stretch

   1 sets · 6 min total (both sides combined) reps

   Loop a strap around the foot, lift leg with knee soft and avoid pulling aggressively; alternate. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Seated forward hinge

   1 sets · 6 min total (both sides combined) reps

   Sit tall with knees soft and hinge at hips until a gentle hamstring stretch is felt. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Figure-four glute stretch

   1 sets · 6 min total (both sides combined) reps

   Lie on back, cross ankle over opposite thigh and draw legs toward chest; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Wall calf stretch

   1 sets · 6 min total (both sides combined) reps

   Step one foot back with heel down, lean into wall gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.