Today’s video takes the recent Calf Stretch and Hamstring Assessment videos and combines them into a single ultra-effective exercise for the back line of your body.

Your muscles and soft tissue respond  to the position you spend most of your time in by shortening and/or lengthening. This is one of the reasons it’s so important to move around throughout the day and not spend an extended amount of time in any one position.

If you sit a lot, today’s video is especially important for you because chronic sitting can shorten the back of your legs and create tightness in your hips.

If you find this exercise difficult, I encourage you to practice it three times daily for the next two weeks and see if you notice an improvement.

This is another one of those super simple exercise investments that pays very high dividends!

Give it a try and I’d love to hear how it goes in the comments below.

See you in the studio!


P.S. If you don’t have a half dome like the one I use in the video, don’t worry, you can use a rolled up yoga mat, a rolled up bath towel, a stack of books or even a curb outside. Get creative. 🙂

P.P.S. – I’m grateful to Katy Bowman for sharing this concept with me. You can click her name there to find out more about her and her work.



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at See you in the studio!

2 Responses

    1. Hi Ellen, As long as you are keeping your tailbone up and not tucking your pelvis under, moving your hips back actually increases the length tension down the back of your legs, especially if the muscles and tissues have shortened from chronic knee bending/sitting. Great question!

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