Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Seated Hamstring Stretch

Sitting on the edge of a chair, straighten one leg and tip forward with a flat back.

Stretching (red): Back of thighs
Helping (amber): Calves
Do: Hold 20 to 30 seconds each leg, 2 times
Rest: Change legs

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Make sure the chair cannot slide. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Sit on the front edge of a sturdy chair. Straighten one leg in front, heel on the floor, toes up.
Sit tall. Hands rest on the bent leg.
Tip forward from your hips with a flat back. Stop when you feel a stretch behind the straight thigh. Hold 20 to 30 seconds.
Sit back up and change legs. Come up with a flat back, then straighten the other leg.

Where your hands and feet go

Feet: One leg straight out in front, heel on the floor, toes pointing up. The other foot flat on the floor under its knee.
Hands: Rest your hands lightly on your thighs. They slide forward a little as you tip.
Body: Sit on the front edge of the chair with a tall, flat back.
The movement: Tip forward from your hips with a flat back until you feel the stretch. Hold, then sit back up.

Watch out for

Rounding your back to reach further.
Bouncing. Hold still.
Locking the knee hard. Keep it soft.

Make it easier

Do not tip so far forward.

Make it harder

Pull your toes back toward you as you hold.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026