Hamstring and Deep Lumbar Stretching
Deep hamstring and lower-back stretches.
PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow
How to play
- Lying down, one leg up with a towel and the knee slightly bent.
- Seated forward fold with a straight back.
- Knees to chest, rocking gently.
- Child's pose with arms forward.
Rules
- No pain.
- Neutral spine in the forward folds.
Variations
Easier
20 seconds.
Standard
30 seconds.
Harder
Two reps.
Adaptations
- Lower-back problems: reduced range.
- Limited mobility: seated in a chair.
Learning goals
- Improve posterior flexibility.
- Prevent lower-back pain.
Add this activity to your lesson
PatioLab has "Hamstring and Deep Lumbar Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More cool-downs for High School
5-5-5 Breathing with Visualization
5-5-5 breathing (inhale, hold and exhale for five counts each) with a calming visualization.
Breathing Low intensity
5-Minute Breathing Mindfulness
Five-minute mindfulness practice focused on the breath and body sensations.
Focus Low intensity
Active Recovery Technique: 5-Min Easy Jog
Active recovery with 5 minutes of very easy jogging to bring heart rate down gradually.
Endurance Low intensity
Adductor and External Rotator Stretching
Adductor and hip external rotator stretches.
Flexibility Low intensity
Advanced Glutes and Piriformis Stretching
Advanced glute and piriformis stretches.
Flexibility Low intensity
Alternate Nostril Breathing: Nadi Shodhana Pranayama
Alternate-nostril breathing (nadi shodhana).
Relaxation Low intensity