Posterior pelvic tilt — sitting on the sacrum
Pelvis tips back; the stretch moves to the lumbar spine instead of the hamstring.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Mobility · Lower Body
Seated Hamstring Stretch (Long Sit)
Coaching cues
- Sit on the floor; legs extended; sit tall on the sit bones
- Hinge forward from the hips — not the lower back
- Reach toward the feet; stop when the lower back starts to round
- Hold 30–60 seconds; breathe into the hamstring
Common faults 2
Shoulders round to reach further
Upper back flexes to compensate for limited hip hinge.
Overactive muscles
Pec majorPec minorLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗