V Stretch

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The V-Sit Stretch, also known as the V-Stretch, is a simple yet effective flexibility exercise that simultaneously stretches the hamstrings and back muscles.

Doing this stretch regularly can significantly increase flexibility and range of motion in the hips and lower back.

As the name suggests, it involves sitting on the floor with your legs spread out in a “V” shape and then stretching towards your feet.

You can easily incorporate it into various workout routines, whether as a warm-up, cool-down, or dedicated flexibility session. And modify the same based on your flexibility and mobility.

v stretch
Table of Contents

How to Do the V Stretch

  1. Sit on the floor with your legs extended in front of you, forming a wide “V” shape.
  2. The angle should be comfortable: don’t force your legs wider than feels natural.
  3. Keep your feet flexed, with your toes pointing towards the ceiling.
  4. Inhale and lengthen your spine. Keep your back straight and your chest lifted.
  5. Exhale and slowly hinge forward at your hips. Reach your hands towards your feet and grab your toes if possible.
  6. Keep your back as straight as possible – avoid rounding your spine.
  7. Hold the stretch for 15–30 seconds, depending on your comfort level.
  8. Slowly return to the center.
  9. Rotate your torso to the other side and repeat the stretch.
  10. If you can, try to bring your forehead towards your knee.

V Stretch Modifications

Beginners

  • Start with legs closer together and make a narrower V.
  • Keep your knees bent to ease hamstring tension.
  • If flexibility is limited, Instead of touching your toes, touch your shins or use a towel or yoga strap to reach your feet.
  • Start with 10–15 seconds of stretching.

Intermediate

  • Gradually increase the V-angle of your legs.
  • Attempt to keep legs fully extended.
  • Keep your back straight and avoid rounding it as you bend forward.
  • Gradually increase the hold time to 20–30 seconds.
  • Rotate the torso and reach for one foot at a time.

Advanced

  • Spread legs as wide as comfortably possible.
  • Attempt to touch your toe with the opposite side of your hand.
  • Hold the stretch for 30–60 seconds, or even longer if comfortable.

Tips and Form

  • Keep your back straight throughout the stretch. Avoid rounding your shoulders or hunching over.
  • Keep your head in a neutral position, aligned with your spine. Avoid straining your neck by looking too far up or down.
  • Activate your core muscles to stabilize your spine and prevent excessive stress on your lower back.
  • Keep your gaze directed straight ahead or slightly downward to maintain neck alignment.
  • Stretch only to the point of mild tension, never pain. If you feel any sharp pain, ease off the stretch. Avoid pulling or yanking on your leg to get deeper into the stretch.
  • Inhale deeply to prepare for the stretch, and exhale as you gently fold forward. Focus on breathing into the stretched muscles to promote relaxation.

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