The sit and reach stretch is designed to help lengthen the hamstring muscle. The hamstrings are located on the posterior side of the thighs. Hamstring muscles are heavily involved in knee flexion and back extension, so tight muscles may cause pain in both of those areas.
To do the sit and reach stretch sit on the floor or a yoga mat. One leg should be completely outstretched. The other leg should be bent with the bottom of your foot tucking into your inner thigh. Reach for your foot on your straight leg with the arm that’s on the same side of the body. This is a static stretch that you should hold for 60 to 90 seconds.
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