STARTING POSITION:
Sit on the floor and place a bench in front of you. Fully extend your left knee and place your heel on the bench Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Slowly move your chest forward until you feel the stretch in your left hamstring muscle. Make sure you don't arch the back. Maintain the stretch during the required time and then do it with the other side.
TIPS: You should feel the stretch of the muscles but not pain.