How to do it:

  • Sit tall on a chair with your back straight and core engaged.

  • Loop a strap, belt, or towel around your ankle.

  • Gently pull your heel toward your seat, bending the knee as far as comfortable.

  • Hold briefly at the end range, then slowly return to the starting position.

  • Repeat 8–12 controlled repetitions on each leg.

Why it’s effective:

This exercise promotes safe knee flexion, improves joint mobility, and gently stretches the hamstrings without placing stress on the lower back.

Common benefits:

Improves knee range of motion, strengthens hamstrings lightly, supports functional movement, reduces stiffness after inactivity, and aids in rehabilitation or recovery.