Rujuta Diwekar, the celebrity nutritionist who’s worked with Kareena Kapoor and many other top names, doesn’t just talk about food. She’s all about a full-body approach to wellness, and that includes moving right. One area she focuses on often is the back and hamstrings. If you’ve ever felt stiff after sitting all day or tight after a workout, this is for you.
Rujuta recently shared three simple yet powerful moves to stretch the back and hamstrings. These aren’t complicated yoga poses or exercises that need a gym setup. Just a mat, a little space, and your willingness to move. Let’s break each one down in a way that’s easy to understand and even easier to follow.
Why Focus on the Back and Hamstrings?
Before we dive into the moves, it’s worth knowing why Rujuta picks these areas.
Your hamstrings, the muscles at the back of your thighs, affect how your hips move and support your posture. When they get tight, it pulls your pelvis and spine out of alignment, often leading to lower back pain.
Your back, especially the lower part, takes a beating every day — from sitting long hours to bad posture or just plain lack of movement. A stiff back can mess with everything from your sleep to your mood.
Stretching these areas daily can:
- Improve posture
- Reduce risk of injury
- Ease back pain
- Boost flexibility
- Support better circulation
Now let’s look at Rujuta’s three recommended moves.
1. Standing Forward Bend (Uttanasana Inspired Stretch)
This one’s a classic but powerful. It targets your hamstrings and gently decompresses your spine.
How to Do It:
- Stand with your feet hip-width apart.
- Take a deep breath in, stretch your arms up.
- As you exhale, slowly bend forward from your hips, not your waist.
- Let your hands touch the floor or rest them on your shins or ankles.
- Let your head hang and neck relax.
- Hold for 30 seconds to 1 minute, breathing deeply.
Pro Tips:
- Don’t force your hands to touch the floor. It’s okay if they don’t.
- Keep your knees slightly bent if you’re a beginner.
- Try to shift your weight slightly forward onto the balls of your feet, not the heels.
What It Does:
- Stretches the hamstrings, calves, and lower back.
- Eases tension from the neck and shoulders.
- Encourages blood flow to the head and relieves fatigue.
2. Seated Forward Fold (Paschimottanasana Variation)
A great follow-up to the standing stretch, this seated version gives you better control and helps deepen the hamstring release.
How to Do It:
- Sit on the floor with your legs stretched out straight in front of you.
- Flex your toes toward you.
- Inhale, raise your arms, and lengthen your spine.
- Exhale and hinge from your hips to reach toward your toes.
- Hold your feet, ankles, or shins — wherever your hands reach comfortably.
- Keep your back as straight as possible. Avoid rounding the spine too much.
- Hold the pose for about a minute.
Pro Tips:
- Use a yoga strap or towel if you can’t reach your feet.
- You can place a small cushion under your knees if your hamstrings are very tight.
- Focus on elongating the spine, not just folding down.
What It Does:
- Deeply stretches the hamstrings, spine, and lower back.
- Calms the nervous system.
- Helps improve digestion and relieve bloating.
3. Lying Down Leg Raise (Supta Padangusthasana Inspired Stretch)
This one’s super effective and gentle — especially for those who struggle with standing stretches or lower back pain.
How to Do It:
- Lie flat on your back with both legs stretched out.
- Bring your right leg up toward the ceiling, keeping it as straight as possible.
- Use both hands or a strap to hold the raised leg.
- Keep the left leg grounded and toes flexed.
- Hold the stretch for 30 seconds to 1 minute, then switch sides.
Pro Tips:
- Keep your lower back pressed into the floor.
- Don’t pull too hard — let the stretch feel deep but never painful.
- Breathe evenly through the stretch.
What It Does:
- Gives a solid hamstring stretch without stressing the back.
- Relieves lower back stiffness.
- Improves hip flexibility.
When Should You Do These?
According to Rujuta, the best time is either first thing in the morning or after a long day of sitting. You can even do them post-workout as part of your cool-down. Consistency matters more than intensity here. These stretches, done daily, can make a noticeable difference within a week or two.
Rujuta’s Golden Tips to Remember
Here’s what Rujuta often reminds her followers when it comes to movement:
- Don’t rush. Let each move flow with your breath.
- Stay consistent. One day of stretching won’t undo years of stiffness.
- Balance both sides. Always stretch both legs equally.
- Keep it natural. No need for forceful flexibility or pushing through pain.
- Pair it with good food. A well-stretched body works better when it’s well-nourished.
Add a Few Lifestyle Tweaks
If you want to get the best out of these stretches, think about making small changes elsewhere:
- Walk more. A 30-minute walk daily complements these moves beautifully.
- Stay hydrated. Muscles need water to stay elastic.
- Avoid prolonged sitting. Get up and move every 30 minutes.
- Sleep well. A good night’s sleep supports muscle recovery.
Why This Works
The reason Rujuta’s advice hits home is because she doesn’t complicate things. These three moves aren’t about burning calories or chasing six-pack abs. They’re about helping your body feel better, move freely, and support your daily life without stiffness or strain.
So the next time your lower back feels tight or your legs feel heavy, give these stretches a try. You’ll feel the difference, not just in your body but also in your energy and mood.
