Proper Hamstring Stretches, More Important Than You May Think!
A proper hamstring stretches are one of the most important stretches that you can do before or after a workout. It will help keep your lower body flexible, prevent injury and reduce lower back pain.
Your hamstrings are very susceptible to injury, some of the common injuries are tears and strains. Athletes that are particular susceptible are those who require extreme burst of speed, power and agility.
However, with a proper stretching regiment you can dramatically reduce the chances of injuring your hamstrings.
Below are a few exercises that you can utilize in your everyday workout.
Basic Stretch
While sitting on the floor, place both legs straight out. Extend your arms straight out and reach forward, while bending at the waist. Keep moving your body forward as you glide your hands along the tops of your legs.
Move forward while keeping your knees straight. Once you feel some discomfort, hold for 10 seconds and then return to an upright seated position. Repeat three times
Seated Hamstring and Groin Stretch
Sit tall with both legs fully outstretched. Flex your right knee so that the right foot rests comfortably along your left inner thigh, with the right knee as close as possible to the floor. Keeping your spine long and your shoulders down away from your ears, lunge forwards from the hips to reach forward to your left foot.
Go as far forwards as possible, then relax your spine to reach even further forwards, holding this stretch position. You will feel the stretch along the back of the outstretched leg, and along the inside and rear of the flexed lg. Repeat with the other leg, breathing easily throughout.
Lying Hamstring Stretch and Variations
Lie flat on the floor with your knees flexed to approximately ninety degrees. Raise your left leg, grasping it loosely behind the thigh with both hands. Now ease this leg as close to your chest as possible, keeping your other leg straight along the floor. You will feel the stretch along the back of the flexed thigh. Repeat with the other leg. Breathe easily throughout. If you can perform this exercise relatively easily, then go back to your original starting position and this time try and straighten your raised leg, before easing it closer towards your chest.
Again, you will feel the stretch along the back of the raised thigh; although this time you will experience the sensation of stretch throughout the length of the thigh, and not just towards the top, as in the previous exercise. In both exercises, keep your back flat along the length of the floor. Repeat with the other leg. Breathe easily throughout the movement.
There are several variations of the above positions. The easier lying hamstring stretch can be varied by changing the position of the lower leg. Simply by twisting it in over your chest. Do not pull forcefully on the lower leg, however, but ease it into position.
Sitting Hams Stretch
[A sitting hanstring strech is on of the most common, and widley taught form of hamstring stretches]
Sit on the floor with your right leg straight. Bend your left knee to the side and place the bottom of your left foot against the inside of your right thigh. Keep your right toes pointing straight up. Lean forward from your hips (run your hands down your leg if u wish). Feel the stretch in your right hamstrings. Repeat by switching legs.
Tip – You can stretch different parts of your hamstrings, by pointing your toes to the left or right when you lean forward.
Hams Stretch On Chair
Place your right foot on the edge of a chair (or any sturdy object knee to waist high). Keep the left foot on the floor. Bend your right knee slightly. Lean forward from your hips (keeping your back straight). Feel the stretch in your right hamstrings. Repeat by switching legs.
There are many forms of hamstring stretches that can be performed. By working these into your daily workout out routine you will not only become more flexible, but prevent injury and reduce lower back pain.
A few videos on stretches, that I though you might be interested in!
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This article, How To Do Proper Hamstring Stretches, is a free article for print.
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Thanks. Thanks for posting this. It is always great to see someone help out the public.
I’ve been lifting weights for around a year . 5…. And that i noticed that after some time the only time that I was sore was doing leg exercises. To create a long story short, I was hangin out with one of the trainers, and she showed me a bunch of new exercises (its not like we spend a bunch of time on them either!) The following day I had been sore from head to toe. Basicly things i am getting at is the fact that you might have been stuck in the rut to do the same kind of routine. However when you alter your routine the body feels it! Continue the good work!
Thank you……
nice site, all posts are very nice….
Most folks will have the same opinion with your post even though its missing a few examples.
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