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Travelling Touch Toes Hamstring Stretch

BeginnerstretchTier T1

A moving warm-up stretch. You jog five steps, plant one leg in front with the toes up and knee straight, bend the back knee, roll a hand down the shin, hold for three seconds, then jog on.

Targets: Hip
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman mid-jog along a floor line, upright and relaxed, arms swinging gently.

    Step 1 of 5

    Jog easily forward five steps along the line, loose and upright, before planting for the stretch.

  2. A woman with her front leg planted heel-down toes-up and straight, back knee bent lowering her, back flat, hands reaching down.

    Step 2 of 5

    Plant one leg out in front with the toes up, the heel into the ground and the knee straight; bend the back knee and keep your back straight.

  3. A woman holding the low reach, hand slid down the front of her planted straight shin toward her upturned toe, back flat.

    Step 3 of 5

    Roll your hand - or the hurley - down the front of the shin toward the toe and hold the reach for three seconds, back still straight.

  4. A woman risen back to the jog between stretches, upright and light on her feet along the line.

    Step 4 of 5

    Release, rise and jog another five easy steps, then repeat the same plant-and-reach on the opposite leg.

  5. A woman mid-jog along a floor line, upright and relaxed, arms swinging gently.

    Step 5 of 5

    Jog easily forward five steps along the line, loose and upright, before planting for the stretch.

Safety Information

Keep the back straight through the reach-down. Work on a clear flat course; anyone with a hamstring, hip, knee or back problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.