The Physique 57 Solution (51 page)

Tight hamstrings can lead to lower back pain, so take your time here. Remember, it’s not about how far you can go into a stretch—go only as far as you can and embrace the sensations you feel now, knowing that your muscles will become more flexible in time.

Lie on your back and bend your left leg, placing the left foot flat on the floor.

Extend your right leg up toward the ceiling.

Place your hands around your calf or ankle (wherever you’re comfortable) and gently draw the right leg toward your torso.

Flex the right foot to press out through your heel—you want to extend the back of your leg as much as you can for maximum benefit.

Repeat on the other side.

Note: If you can’t reach your calf or ankle, don’t worry—simply loop a towel or band around the ball of your foot and use it to assist your stretch
.

Allow yourself to wring out any remaining stress or tension! Believe it or not, this soothing stretch is also great for your internal organs.

Starting in your hamstring stretch, bend your extended right leg in half and place your hands behind your head.

Gently let your bent leg fall across your body until your knee touches the floor on the opposite side. Allow your right hip to come up off the floor.

As you exhale, try to let both your knee and the opposite shoulder drop farther toward the floor so that you can sink deeper into the twist.

Repeat on the other side.