5 hamstrings stretches…easy
Are the muscles in the backs of your legs tight? Do you forget to stretch them after a workout? We've got 5 easy stretches for those hammies. It's vital that you keep your hamstrings flexible to maintain back, hip, and knee health. These stretches will target that area. Try them post workout when your muscles are warm. That's the best time to stretch!
1. Tipover Tuck: A good one for your tight hamstrings and it also loosens up your shoulders. Stand with your feet hip-width apart. Interlace your hands behind your back. Keep your legs straight and bend over at the hips. Tuck your chin and bring your hands over your head (behind you). Make sure you relax the back of your neck. If it feels too intense then soften your knees and release your hands. Hold for 30 seconds.
2. The Seated One Leg: Try it while watching your favorite TV show or after a run. Sit on the floor and extend your left leg in front of you. Bend your right knee placing the sole of your foot against your left inner thigh. Fold over your left leg keeping your back straight. Hold for 30 seconds and don't forget to breath. Then switch legs.
3. Standing Stretch: This can be done anywhere and safe for injured backs. Place your right foot on a step or stool. Flex your foot and bend forward from your hips. Keep your back and right leg straight. Hold for 30 seconds then switch sides.
4. Advanced Standing Stretch: Just like a ballerina stretching at the barre. Try this variation if the previous stretch wasn't enough. Prop your left heel in front of you on a surface (stable) that is a little lower than your hips. Flex your foot. To increase this stretch bend forward toward your foot by creasing at your hips. Hold for 30 seconds and then switch sides.
5. Reclined Stretch: A nice way to stretch one hammie at a time. Start lying on your back and bend your right knee with foot placed on the floor. Raise your left leg as high as your can. Make sure you keep your pelvis on the floor. Hold behind your lower thigh and gently bring your leg towards your face. Flex your foot to give your calf a stretch too. For a deeper stretch, place a towel or resistance band around the ball of your foot as you pull your leg towards your head. After 30 seconds, switch legs.
Do you remember to stretch your hamstrings?
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