3.8 Narmesh – 4,3,2 count hamstring stretch
 Starting posture |  Hamstring stretch initiation and transition posture |
 Hamstring stretch – Left | Transition posture to the other side |
Execution:
- The Hamstring stretch enables a nice transition from four to three then to two count movements. It is also a very good stretch. This simple stretch starts as a four count and ends in a two count, which translates to a faster tempo.
- When performing a four count hamstring stretch you should be stretching three times then stand up straight on the fourth count before you do the stretch on the opposite or contra-lateral side. Similarly for a three count you will be doing two stretches, on the same side, before you stand up on the third count and turn to the opposite side. And of course for the two count you will be doing one stretch followed by standing erect on the second count and for a change of side.
- Turning your upper body and left foot to the left bend forward and to the left, strive to keep the lower back straight.
- As you bend to the left push your chin forward and dorsi-flex at your left ankle, i.e. point your left foot up to the sky, supporting your weight on the left heel.
- Reach with both hands, palms facing each other and elbows slightly bent, towards your left ankle and toes in a scooping motion as you slightly bend your contra-lateral, i.e. right, knee to accommodate for a deep stretch to the left. This is the first count.
- Come out of the stretch gently by straightening up half way while keeping a slight forward bend at the hips (10-15 deg) as you bring your arms close to your waist. Then descend again as described above for the second count, then repeat for the third count.
- For the fourth count stand straight and turn to the right to repeat this stretch for another fourth count, this time to the right side, i.e. the first forward bend (hamstring stretch) is the first count of the new four count set.
- The same pattern can be used to decrease the count, i.e. increase the tempo, from four to three and then to a two count.
Helpful hints:
- Slightly bend your supporting leg, i.e. the leg which is supporting your weight, hence not the leg that is being actively stretched.
- Keep your chin up.
- Exhale as you bend.
- Keep your eyes up.
- Point your stretching foot up to the sky (dorsi-flexion).
- Keep your lower back as straight as you can.
