Seated Knee Flexor and Hamstring Stretch
Areas of Concentration:
Knee Flexors, Hamstrings, Lower Back, Glutes, Calves, Spine
Sit tall with good posture. Start with the legs extended and the feet in a relaxed position. Minimize knee bend during this stretch. Grab the PowerBench handle with both hands. Make sure that you retain good posture throughout this stretch. Push the “forward-slow” button, to pull you forward, while only bending at the waist, to a challenging but acceptable position.
Breathe easily throughout this stretch. Hold this position for 5-10 seconds and then press the “back-slow” button to back off and rest for 5-10 seconds. Then repeat this stretch, going farther forward than the previous time to a new position that is both a challenging and acceptable level of stretch. Again, back off and rest for 5-10 seconds.
Variations such as the amount of time the user “holds the stretch”, the amount of time of “rest between stretches”, the number of “stretches per routine” and additional stretches should be determined by the level of the user.
Remember – for maximum benefit in the shortest amount of time, breathe easy and maintain good posture during this stretch. Users can take easy advantage of this position to also stretch the upper back and shoulders.
Remember – the PowerBench has a built-in safety feature – simply press the “release” button at any time for a quick release of tension