Hamstring stretch in a doorway

1. Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
   • To stretch your right leg, scoot to the right side of the doorway.
   • To stretch your left leg, scoot to the left side of the doorway.
2. Lie down with your other leg through the doorway.
3. Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
   • Keep both knees straight.
   • Keep your back flat and your other heel on the floor.
4. Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
5. Repeat 2 to 4 times.
6. It's a good idea to repeat these steps with your other leg.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

• Lie on your back, and bend the knee of your affected leg.
• Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
• Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
• Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
• Repeat 2 to 4 times.
• It's a good idea to repeat these steps with your other leg.