A stretch that takes pressure off the spine

Bending forward while trying to touch the toes is a very common way of stretching the hamstrings, but most people do the move incorrectly. Instead of bending at the hips, they round the back and fold at the waist, which causes undue compression of the spine. Avoid this mistake -- and protect your back -- by using this move to stretch the hamstrings.

1 Kneel on a padded surface or mat. Bring your right leg out in front of you, resting on the heel, toes pulling back. Keep your hips directly above your left knee as you bend forward at the hips and reach your fingertips to the floor. Focus on lengthening your spine from your tailbone to the crown of your head. Straighten the right leg as much as possible.

2 To increase the stretch in the hamstrings, slowly walk your fingertips forward, placing the front of your torso over the straight leg. Make sure to keep your hips directly above your left knee and your spine lengthening. Breathe evenly for 10 to 15 seconds. Walk your fingertips back to the first position and practice on the other side.

-- Karen Voight