Exploring My Top Four Hamstring Stretches
Got stiff hamstrings? Mine too, buddy! I barely manage to touch my toes, but improvisation via regular flexibility exercises has helped me make some progress. Tight hamstrings can hinder movements like bending over and prompt you into inefficient positions during exercises like deadlifts. Conversely, if your hamstrings are quite limber, enhancing their flexibility even more will open doors to skills that the rest of us can only imagine – like excelling at advanced yoga postures.
Here are a few appreciated hamstring stretches that can either initiate your journey to enhanced flexibility or propel you further in your progress if you're already doing quite well:
Standing hamstring stretch with a single leg
This is my go-to stretch, particularly appealing for beginners as it's less intimidating. Prop up one heel using a yoga block, a chair or a tabletop (the harder option). Maintain a flat back, bend your knee if need be, and bend forward, reaching your belly towards your thigh. Hold the stretch for 30-60 seconds or give it a dynamic twist by gently moving into and out of the stretch.
Touch the toes
Believe it or not, attempting to touch your toes isn't merely a test of flexibility; it's also an active stretch. Turning it into a dynamic stretch involving toe-touches for reps will help you extend your reach ever so slightly with each rep.
Just hinge your hips and reach as low as is comfortable while keeping your knees soft. Stand up, and repeat the process for several sets.
Yoga strap stretch
Begin by lying down on your back, then employ any appropriate device other than a yoga strap, such as a towel, belt, or sweatshirt. Attach the strap to your foot and attempt to elevate your leg, aiming to point it towards the ceiling. If you're highly flexible, strive to bring your shin all the way to your face. This video provides a 10-minute yoga session where you can spend time in this position.
Dynamic Frankenstein kicks
This quick pre-workout stretch is performed while standing. Raise your arm in front of you and try to kick your hand with an extended leg (stretching it as straight as possible). You can perform this stretch while standing still or in motion via jogging. Combine it with high knees and skips for an energizing pre-exercise warm-up.
Tips for optimizing your hamstring stretches
- Timing: If your hamstrings are robing your strength workouts of their full potential, consider introducing some pre-exercise stretches. Otherwise, for optimal results, practice stretching after your workout or dedicate a separate session for it while ensuring proper warm-up first.
- Maintain a flat back: Though these stretches mainly target your legs, you'll also want to ensure that your pelvis is positioned correctly for the optimal benefits to your hamstrings. Preserve a flat back throughout the stretch, preventing your lower back from curving.
- Don't shy away from bending your knees: When the focus is on your hamstrings, you'll want to keep your body in the correct posture. Instead of keeping your legs fully extended and stressing your lower back, bend your knees slightly while hesitating to straighten them over time.
Incorporating the best hamstring stretches into your routine can significantly contribute to your overall health and mobility. Regularly practicing these stretches can help alleviate stiffness, improve posture, and even enhance your performance in activities like running and yoga.
