Dynamic Supine Hamstring Stretch

Lie on your back with one leg extended along the floor. Raise the other leg and support it with both hands behind the thigh or calf.

Keep the raised knee comfortably extended and gently guide the leg toward the torso until you feel a mild stretch behind the thigh.

Use a small, comfortable range and steady breathing.

A slight bend in the raised knee is acceptable; do not force it straight.

Bouncing or pulling forcefully on the raised leg.

Lifting the pelvis or the opposite leg to gain extra range.

Replacing the repeated movement with a prolonged static hold.