11 Daily Flexibility Exercises for a Pain-Free Life

6. Supine hamstring stretch with strap (back of thigh)

Two-line summary: Safely lengthens hamstrings without stressing the lower back, helping reduce pulling on the pelvis and easing lower-back discomfort. This move is ideal if sitting tightens the back of the thighs. Step-by-step instructions: Lie on your back with one knee bent and the other leg extended. Loop a strap or towel around the ball of the extended foot. Keeping a gentle bend in the knee, lift the leg using the strap and aim to feel a comfortable stretch along the hamstring. Hold for 30 seconds and repeat 2–3 times per side. Return the leg gently between repetitions. Modifications and progressions: If the hamstring is very tight, keep the lifted knee more bent and work on straightening gradually. Progress to gripping behind the thigh without a strap as flexibility improves. Safety cautions: Avoid forcing the leg to full extension if you have sciatica symptoms; pain that radiates below the knee warrants stopping and consulting a clinician. Keep the lower back on the floor and avoid severe pulling. Habit-stack tip: Do this before bed or after a short walk to relieve thigh tightness accumulated through the day.