When training to tighten the lower body, the hamstrings can be tightened and painful at some point. To relieve that annoying (and border painful!) Tension, you need to stretch those hamees. Don’t know where to start? please do not worry. Directly from a professional trainer or sports doctor, we will give you a list of the best hamstring stretches for you.
Exactly what causes tight hamstrings?Sometimes I say it’s just genetics Cordelia W. Carter, MD, NYU Orthopedic Sports Surgeon at Langone. “In general, some people tend to have tight knee tendons and muscles,” says Dr. Carter. But most of the time, it’s because of the type of activity you do throughout the day.
Whether it’s daily jogging, sports, or physical labor, a lot of repetitive physical activity is likely to cause you to experience tight hamstrings, says Dr. Carter. (According to Dr. Carter, cycling and running are two of the biggest causes of hamstrings.)
Ideally, you should switch your physical activity so that you don’t strain your hamstrings every day. For example, adding yoga to your mix alternating with aerobic days. However, you will need to stretch here. This is a way to keep your hamstrings from tightening when exercising or doing a daily regimen.
In addition, incorporating hamstring stretches into your routine has many advantages. To get started, it will help you tackle your overall flexibility, says Dr. Cordelia.Ideally, this should help prevent injuries during training, but it also helps to minimize daily stress such as back pain, difficulty climbing stairs, lifting groceries, or bending over. Masu, says the personal trainer Christina ErnestAFAA, NASM.
But before you hit the mat, be aware of this: there is a difference dynamic When static stretch. Static stretching involves holding a single position for a period of time (typically about 45 seconds). According to Ernest, dynamic stretching is a controlled * movement * that safely prepares muscles, ligaments, and other soft tissues.
Both have their advantages, but it’s a good idea to consider focusing on dynamic stretch pre-workouts for warming muscles and static stretch post-workouts for cool-downs.
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No matter what kind of hamstring stretch you choose, it just stays consistent. You don’t have to stretch every day, but find out how often you can commit (for example, three times a week), Dr. Carter says. If you make the hamstring stretch a regular part of your routine, you will find it more flexible over time.
Let’s take a look at the details. Below are seven of the best hamstring exercises you can do at home, as Ernest himself showed.
Simple PSA: If you feel pain as opposed to relief while stretching your hamstrings, stop. It may be a sign that your pain or tension is more serious, and you may need to see a doctor, Ernest says.
1. Downward dog
Christina Ernest
Method: Start on a quadruped with your knees hip-width apart and place your hands on the mat just below your shoulders. Push your heels back to straighten your knees and lift your hips and gluteal muscles toward the ceiling. Focus on maintaining a long line from the head to the coccyx while doing push-ups from the hips and feeling the stretch behind the legs. Pedal your feet to deepen your stretch. Hold the top for 15-30 seconds. Return to the starting position and repeat 5-10 times.
2. Extended triangle pose
Christina Ernest
Method: Start by standing with your legs separated by the width of your hips. Move your foot to the side with your right foot so that your toes are facing away from you. Turn your left toe forward. Extend your arms to both sides so that they are parallel to the ground. Shift your torso to the right and extend it down, with your right arm toward the ground in front of your feet. The left arm extends toward the sky and the foot remains in the starting position. Hold for 15-30 seconds. Return to the starting position and repeat on the other side. Repeat 5-10 times.
3. Alternating forward fold bend
Christina Ernest
Method: Place your feet on the floor and start standing with your hips apart. Keep your legs straight, bend forward from your hips and reach for your toes. Place your hands on the mat, feet, or shins where flexibility allows. Push in the left heel and bend the right knee. Repeat on the other side, push in the right heel and bend the left knee. Alternate right and left for 30 seconds, steadily inhaling and exhaling throughout. Repeat 5-10 times.
4. Seated single leg hamstring stretch
Christina Ernest
Method: From a sitting position, extend one leg to the side. Lift and bend the other leg so that it leans against the inside of a straight leg. Extend your arms toward the ceiling and lean your body toward your straight legs. Hold this stretch for 15-30 seconds and breathe deeply throughout. Slowly straighten the spine to the starting position and repeat on the other side. Repeat 5-10 times.
5. Single leg hamstring stretch with lying band
Christina Ernest
Method: Wrap a resistance band or towel around your right foot and start from your back. You need to bend your left foot with your foot on the ground. This can also be completed without equipment by pulling back the thighs with your hands instead. Gradually stretch your right foot, start straightening your right knee, and keep the other foot flat on the floor. Stretch as much as you can until you feel the back of your right foot stretch. Hold the top for 15-30 seconds. Return to the starting position and repeat on the other side. Repeat 5-10 times.
6. Glute kickback
Christina Ernest
Method: Start on a quadruped with your knees hip-width apart and place your hands on the mat just below your shoulders. Extend one leg straight back and lift it so that the front of the leg is parallel to the ground. Control the curl while kicking the heel toward the buttocks, hold it down for 2 seconds, then slowly extend it. Try to maintain the same speed for both flexion and extension. Complete this exercise for 30 seconds before repeating with the other foot. Repeat 5-10 times.
7. Standing hamstring stretch
Christina Ernest
Method: Place your feet on the floor and start standing with your hips apart. Release one foot, step forward, and place your heel on the floor with your foot bent. Hinge forward from the waist and place your hand on the quadriceps of the front leg. If flexibility allows, extend your forefoot deeper toward your bent toes. Hold this position for 30 seconds, then repeat on the other side. Repeat 5-10 times.
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