To Perform the Hurdler's Stretch:

1. Begin in a seated position with the left leg extended out in front of you and the sole of your right foot resting against the inside of your left knee (figure 1).
   
   
2. From this position lean your trunk forward until you feel a stretch in the back of the thigh (figure 2).
   
   
3. NOTE: To concentrate the stretch at the hamstring group, it is important to keep the trunk tall and upright when leaning the upper body forward. To do this, perform an anterior pelvic tilt and hold this position throughout the stretch.
   
   
4. Hold this stretch for 15-30 seconds, then repeat on the opposite side.
   

Figure 1