Modified Hurdler Stretch

This exercise stretches our lower back and hamstrings. You may feel it stretches other parts of your body. That´s a clear sign you need to stretch more often.

Sit on the mat with your legs outstretched in front of you, toes pointed toward the ceiling and knees straight. Bend your left knee and place the sole of the left foot against the inside of your right thigh. Sit as tall and straight as possible keeping your head aligned with your spine. Place your hands on the top of your right thigh.

Engage your abs to stabilize your spine. Exhale and slowly bend forward from your hips, sliding your hands toward your ankle. The knee should remain straight with the toes pointed toward the ceiling. Hold this position as you take a few breaths.

Relax and return to your starting position. Repeat with the opposite leg.

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Rest 30 seconds

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Rest 40 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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