Biceps Femoris (hamstrings) are muscles of the posterior aspect of thigh (back of leg). This static-passive stretch is safe and effective - remember these are large & powerful muscles, be kind & gentle. Yes, several ways to stretch hamstrings exists, however, this Pilates approach will safely group stretch these {Lower Erector Spinae (run along spine); Gluteus Maximus (buttocks); Biceps Femoris (hamstrings); Gastrocnemius (calf); Soleus (back of lower leg); Tibialis Posterior (central leg); & Flexor Hallucis Longus (posterior aspect of fibula below calf)} muscles in remarkably effective manner. Flat back - neutral spine is everything right with this stretch - conversely, tilt forward - rounded back with other routines is everything wrong. Up to 24% of hamstring stretches on web are incorrect - do not round the back or twist the spine to stretch any powerful muscle groups, this will hurt & injure. Erector muscles are fragile and susceptible to micro-tears - these are less powerful as the antagonist muscles. Protect the Erectors - lay on a Yoga mat & maintain a flat back throughout sessions. Start neutral spine, add deep breaths, slowly (16 seconds) raise leg - hold for 16 seconds. Release & lower leg slowly (16 seconds) back to neutral position - hold 16 seconds. Switch legs & repeat. Repeat cycle 3 times. Sip water. Target 64 second cycles, aim 4 minute sessions At the end of sessions - lay flat on back for 1 minute to release antagonist muscles. Always start slowly - meaning raise foot part way at first, work to full height after 9 days. Micro-tear will feel similar as to a "charley horse" - dull pain (could be sharp) that will not go away after three days. If micro-tear exist in Lower Erector Spinae muscles - involuntary pain & stiffness to appear @ {L3/L4} in lumbar region. Always consult with a medical doctor beforehand - these symptoms could be a early sign of a serious injury. Stay safe - always keep within pre-determined comfort levels.

article by Gene Capeder, posted April 22, 2022.