| Exercise | Description |
|---|---|
| 1. Forward Fold | Stand tall with your feet hip-width apart. Hinge at the hips and slowly lower your torso towards the floor, keeping your back straight. Reach towards your toes, allowing your hands to rest on your shins, ankles, or the floor. Hold the stretch for 30 seconds. |
| 2. Seated Forward Bend | Sit on the floor with your legs extended in front of you. Reach forward and gently grasp your shins, ankles, or feet. Slowly lean forward, keeping your back straight, and try to bring your chest towards your thighs. Hold the stretch for 30 seconds. |
| 3. Standing Hamstring Stretch | Stand with your feet hip-width apart. Extend one leg forward and place it on a raised surface, such as a chair or stool. Keep your toes pointed towards the ceiling and slowly lean forward, reaching towards your toes. Hold the stretch for 30 seconds on each leg. |
| 4. Supine Hamstring Stretch | Lie flat on your back with your legs extended. Lift one leg off the ground and use a towel or resistance band to wrap around the ball of your foot. Gently pull the leg towards your chest, keeping your knee straight. Hold the stretch for 30 seconds on each leg. |
| 5. Single-Leg Downward Dog | Start in a high plank position. Lift one leg off the ground and extend it towards the ceiling, keeping your hips square. Push your hands into the ground and press your heels towards the floor, feeling the stretch in your hamstrings. Hold the stretch for 30 seconds on each leg. |
Remember to warm up before performing these exercises and to listen to your body. Gradually increase the intensity and duration of the stretches over time. It’s also advisable to consult with a dance instructor or a healthcare professional for personalized guidance.
