If you are like most people, when someone asks you about your flexibility, you will immediately respond by trying to remember. “How close can I get to touching my toes?”
If you know the answer, “not very close,”You are certain to have company. Many of us spend a lot of time sitting, our legs extended and our hamstrings tightened. As time goes by, muscle can become shorter and less flexible.
Be careful not to touch your toes!
DO NOT ROUND YOUR BACK LOWER!
This puts your spine at risk. These repetitive movements can result in disc damage and herniations over the course of time.
Okay, that’s it. Let’s get to work safely on our hamstring flexibility.
Hamstring Stretch #1 – Strap Pull
Keep your left leg straight and parallel to the ground while you lie down. You can extend your leg completely, straighten your knee and flex your quadriceps.
Use your hands to pull your right leg upwards with a rope, belt, or yoga strap. Your right leg should be straight. When you are extending your legs both ways, make sure your sacrum is in touch with the ground. You can extend your right leg straight up or at 11:00, depending on how flexible you’re.
It is important to feel some stretch behind your knees and hamstring in that lifted leg.
For thirty seconds, hold the stretch and then move on to the next leg.
Hamstring Stretch #2 – Wall Stretch
With your back against a frame of doors, place your right leg up against the wall and your left foot towards the floor.
Keep your knees straight and your hips parallel to the floor. Now, stretch your right quad muscles by activating your right leg. Flex your feet in the direction that your face is. For more intensity, you can push your right knee to increase the stretch.
Keep the leg straight for at least 30 seconds before moving to the other side.
Hamstring Stretch #3 – Upper Hamstring Knee Grab
Running or performing squat-type exercise can cause tightness in my upper inner hip. This is how you can loosen it.
Place your left foot flat on the ground and your right leg straight. Next, grab your right knee and move it towards your right shoulder. Keep your back, hips and head flat on the floor. Keep your right knee off the ground. Your right inner hamstring should be feeling a stretch.
After stretching for thirty seconds, switch your legs.
When you’re already warm, these stretches are great for keeping your hamstrings tight after a workout.
Stay healthy, enjoy!