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This stretch works your hamstrings, as well as your back. It is important to do this stretch very slowly. By proceeding slowly through each step of the stretch, you will stretch and relax different areas of the body. This stretch starts in the same position as the last hamstring stretch.

Then lower just your head, so that you chin is tucked toward your chest.
Now slowly lower your arms and back as in figure 2c.
Then completely lower your arms and back. (figure 2d) Hang as low as you can for 10-20 seconds and then reverse the process. When doing the stretch in reverse, you should go up as slowly as you came down, with your head being the very last part to come up.

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