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Chronically tight hamstring muscles are one of the most common causes of recurring pelvic and lower back pain. These powerful muscles are highly resistant to stretch. When this is the situation it is recommended that they be loosened by a series of small increments.

This exerciser has knee and pelvic pain related to chronically tight hamstring muscles. Stretching his legs in the back is difficult with great stiffness. Holding the back of a chair he bends over so that his back is as near parallel to the floor as possible while his feet are far from the chair. The legs are at about shoulder width apart with the elbows fully extended. Throughout the exercise the knees are kept unbent. After a few seconds he begins a series of small steps, in relative rapid succession, whereby he bends his elbows and moves his feet closer to the chair without changing the position of his torso. When he reaches maximal hamstring stretch he rocks back on his heels 10 times. Next, he reverses these “baby steps”, again in rapid succession. The exercise is repeated to 5 sets with a brief rest between each set. It can be done as often as needed.