Whether you’re a runner, a yogi, or HIIT enthusiast like me, you probably already know the importance of keeping the hamstring tendons flexible. After all, the too tight hamstrings can not only affect your athletic performance, but can also lead to injuries, and nobody wants that!
Below are my four favorite stretches that you can do to increase your hamstring flexibility. Try stretching at least three or four times a week for best results, cycling through each two to three times per session stretching.
And as with all static stretching, make sure you are not starting your stretching session while completely cool-you should always do a very brief warming in advance to avoid injury. Think about pushups, jumping jacks, squats or air – just enough to ensure that your body starts to feel a little warmer (hence the term “hot”).
1. Forward bend
Many of you probably already stretching forward and quite often, especially if, like me, who grew up playing organized sports (which was one of the regulars). But off – is still one of the most effective hamstring stretches you can do.
To make a curve forward, then tilt stand on how far you can, keeping your legs as straight as possible and avoid bending the knees. If you put your palms on the ground is not enough for you, you can always rest on a top or embracing her legs to get a deeper stretch surface. Hold for about 30 seconds.
You can also do this stretch while sitting, although for the most flexible stand usually people will be more effective.
2. straight kicking foot
Standing straight kicks are a fantastic stretch dynamics to do at any time to really help loosen the hamstrings. I like to do as part of a quick warm-up before my HIIT training to make sure my muscles are good and ready before you start asking them to work hard.
For them, stand up, then put one leg in front of you, keeping your standing leg as straight as possible (I’m still working on my lower leg is straight, so do not worry if yours does not does remain perfectly straight at first). Flex your foot toward you as you kick, and work slowly to higher and higher kicks to make you feel a good stretch. Try to do 10 to 20 on each leg.
And if the balance on one leg while kicking is too difficult for you at first, just hold on a wall or a chair while doing so – you still get a good stretch.
3. Standing pike stretch
Another version of the basic forward bend, standing pike stretch is a great day to loosen the hamstrings. I warn you in advance, however, if you have tight hamstrings (like most people), it will hurt at first – but worth it!
To do this, stand in front of a wall with your feet together, then lean over cross your arms over your head and push your upper back against the wall. Slowly slide yourself up the wall, keeping your legs straight, with the objective of maintaining for about 30 seconds total. The closer to the wall, the deeper the stretch will be.
4. Forward Split
Not surprisingly, one of the best of all time stretches the hamstrings is the main division. And if you think that you will never be able to do a split, do not write it off completely – with time and patience you can get there (it took me almost a year before he could do so). But the mere fact of a split practice will help increase your hamstring flexibility.
To do this, start by kneeling on one leg with the back leg straightened as much as possible behind you. Adjust your hips, then slowly relieve himself on the back leg so you feel a stretch in your hips.
Then bend the leg back what is not stretching your hips, and instead of straightening the front leg. Bending down, the leg so that you feel a deep stretch in your hamstring.
Finally, try to straighten your legs as much as possible so that you are at such a low price for a front split as you enter, holding for about 30 seconds before switching sides. Do not worry if you are not even close to the plant still-its main objective now must be to feel a good stretch in both hips and hamstrings.
Like anything else to work, if you are consistent and work hard at it, you can do a split, no matter how impossible it seems now.