Are your hamstrings tight? Mine too. I can simply barely contact my toes, and that’s after some enchancment due to semi-regular flexibility work. Tight hamstrings can get in the best way of actions like bending over, and might drive you into inefficient positions in workout routines like deadlifts. Then again, in case your hamstrings are already fairly limber, working additional on hamstring flexibility may help you to unlock expertise that the remainder of us can solely dream of, like superior yoga poses.
So listed here are among the greatest hamstring stretches that may provide help to get began on that journey, or transfer you additional alongside should you’re already doing fairly effectively.
Single leg standing hamstring stretch
This one is my favourite, and it’s lot much less intimidating for learners than quite a lot of the extra frequent stretches. Discover a place to prop up one heel, whether or not that’s a yoga block in entrance of you (simpler) or a chair or tabletop (more durable).
Holding your again flat, and bending your knee if you have to, bend ahead, bringing your stomach towards your thigh. You may maintain the stretch for 30 to 60 seconds, or do a dynamic model by gently shifting into and out of the stretch.
Toe touches
That’s proper, touching your toes isn’t only a take a look at of flexibility, it’s additionally a stretch in itself. Toe-touches for reps are dynamic stretch. And you do not have to actually contact your toes–just attain of their route, and get as little as you comfortably can.
To do that as a stretch, gently hinge your hips and attain as little as you may (with knees smooth, should you want or choose). Get up after which do it once more. You’ll in all probability end up going only a bit deeper with every rep.
Yoga strap stretch
This one begins with you mendacity in your again. When you’ve got a yoga strap, nice! If not, use a towel, belt, sweatshirt, or no matter is useful.
Put the strap (or strap substitute) in your foot, and lift that leg to attempt to get it pointing towards the ceiling. In case you’re very versatile, hold going; gymnasts and different flexible folks might be able to carry their shin all the best way to their face. This video provides you a 10-minute yoga session the place you spend time on this place.
Dynamic Frankenstein kicks
For a fast pre-workout stretch, do this one. From a standing place, maintain your arm out in entrance of you, and attempt to kick your hand with a straight(ish) leg. You are able to do these standing or strolling, as within the video. Mix these with some excessive knees and skips for a pre-run warmup.
Suggestions for simpler hamstring stretches
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When to stretch: In case your hamstrings are tight sufficient that they’re interfering with energy exercises, contemplate doing a little stretches earlier than a exercise. In any other case, the most effective time to stretch is after a exercise, or in a devoted session the place you’ve taken a while to heat up first.
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Maintain your again flat. Regardless that these stretches focus in your legs, you’ll need your pelvis to be in the fitting place to your hamstrings to profit. Maintain your again flat, so that you simply’re hinging out of your hips reasonably than rounding your decrease again.
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Don’t be afraid to bend your knees. It’s higher to have your hips in the fitting place and bend your knees, than to straighten your knees and spherical your again. Any of the workout routines beneath might be achieved with bent knees. Work on straightening your knees over time.
