Stretch at the Bar:

Every Bar Method studio includes at least two “stall bars”, structures that offer bars at many heights. During this stretch, position yourself in front of a stall bar and choose a bar height that enables you to keep both legs straight and your hips facing forward without strain.

Avoid the temptation of forcing your leg onto a bar that’s too high for you! Strained (overstretched) hamstrings heal slowly, and if not treated can bother you for decades. So don’t risk it! Patience always pays off when it comes to stretching.

Stretch after thigh-work:

Use the bar, as shown, to keep this stretch working for you. Concentrate your mind on where you feel the stretch, and focus on the pattern of your breath to help your muscles relax. Above all, don’t look around the room to compare your flexibility with other students’!

Round-back:

This exercise immediately follows the seat and hamstring isolations and is especially designed for students whose hamstrings are tight. The Bar Method is unique in its ability to exhaust muscles so that they lend themselves more easily to stretching. So if other students are doing different moves during this section, ignore them, seize the moment for yourself, and focus on stretching your thoroughly warmed-up hamstrings!

Final Stretch :

Use the strap, as shown, to keep this stretch working for you. Concentrate your mind on where you feel the stretch, and focus on the pattern of your breath to help your muscles relax. Above all, don’t look around the room to compare your flexibility with other students’!