Squat & Extend
Step 1
Plant both feet on the floor slightly wider than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are slightly below parallel to the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. Place both hands on the tops of your feet with your fingertips under your toes. This is your starting position.
Step 2
Inhale. Exhale. While maintaining a straight back and your fingers under your toes, extend your knees, pushing your hips up to straighten your legs as far as you can. You should feel tension in your hamstrings (back of your legs). Hold this position for three seconds. Each time that you exhale, try and extend your legs further to increase the stretch.
Step 3
Inhale. Exhale. Bend your knees and lower your hips to return to the starting position. Repeat for the specified number of repetitions.
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