jean wimmerlin onzE7gzbyyM unsplash 1 e1613094687219

We’re Not Lion, The Best Hamstring Stretches

The hamstring is a group of muscles located on either side of your body. They are attached to your ischial tuberosity, the bone you usually rest on when sitting, run down either femur, and finally attach on the other side of your knee joint. This muscle group can cause pain or discomfort in many areas that may surprise you. Your legs and hips may be the obvious ones, but also your buttocks, hips, pelvic floor, back and spine can also be affected.
BENEFITS OF HAMSTRING STRETCH:
  • Decrease pain in pelvic, back, and thigh regions
  • Help with conditions associated with pelvic floor dysfunction
  • Increase pelvic, spine, and hip mobility
  • Increased mobility allows for improved body mechanics when bending, lifting, or twisting
  • Gain flexibility in your pelvis, back, spine, hips, and thighs
  • Increased flexibility allows for improved strength gains through all lower extremities
Hamstring stretches can be done in a number of ways, and any of the variations provided in my YouTube video , or this article, are a perfect chance for gaining increased flexibility and range of motion. All of the demonstrated variations can be done on either side of your body.
If you’re just a beginner or seeking a gentle way to ease into stretching, any of these are a great choice to begin your journey. Hamstring stretches can be done by themselves, or within a sequence of stretches , so start reaping those benefits today, and give it a shot! Begin by relaxing deeply, focusing on your diaphragmatic breathing, and find what you need to be supported properly in the guide below.
EXERCISE! Practice your diaphragmatic breathing with this stretch 3x daily. Hold for 90 seconds at a time. This hold time is important for your body to transition and downregulate. It may feel uncomfortable at first. Meet your body where it’s at and breathe through it.
VARIATION 1: SUPINE HAMSTRING STRETCH
For this variation you will need some additional supplies. In the example, I utilize a yoga strap, you can too, but you are also welcome to use a belt, some people even like to utilize a resistance band or theraband, whatever gets the best stretch for you. If your band is not already a loop, you will need to create a loop with your strap or band by putting the end through the ring on the other side like the image above
STEP 1
Lay on your back, raise your knees, and place your feet soles down on the floor or mat about 12-18 inches below your buttocks. Bring one knee up towards your chest, and utilize the strap to loop around your foot on the same leg.
STEP 2
Extend the foot in the strap up toward the sky, as in the example above and slowly tighten the strap as you extend to help you gain a comfortable, yet firm hold throughout the stretch.
STEP 3
Once you have the strap tightened, extend your other leg out straight along the floor or mat, and begin to stretch. It’s always best to start low and work your way up. The above image demonstrates a perfect starting position on the left. To work your way up, gradually walk your hands up your strap until you reach the perfect position. The right image is my maximum reach today. Some days might be better or worse for your range of motion and flexibility, this is a great variation which allows you to adjust regularly until you feel that nice, deep stretch through your hamstring muscles.
VARIATION 2: SEATED HAMSTRING STRETCH
I love this option for my office workers! Begin by scooting forward to the edge of your chair, enough so that your leg can extend fully straight, all the way through your knee joint, without issue. Place the ball of one foot on the floor, extending that leg straight. Place your other foot, sole flat on the floor, with your ankle directly below your knee. Sit tall, with your chest reaching forward. Once here you can begin to lean forward to deepen that stretch, like the image below. Use your hands, rested on your alternate knee, to support you as you lean into the position.
ASK YOURSELF! As you work through these stretch options, check in and ask yourself: Is it a stretch, or is it a pain? A stretch-like pulling sensation is normal, it may feel uncomfortable, but investigate that feeling. A stretching sensation should gradually reduce with time and allow you to continue to deepen throughout the position. Pain, alternately, does not change, or may even increase in intensity. If you feel pain, gently ease out of that stretch and try again utilizing a different variation. There are lots of ones to choose from!
For a full range of poses and stretches, with a multitude of modifications, check out the following resources! Use these to design an individualized, daily plan to build healthy movement into your life!
PELVIC YOGA POSES:
PELVIC FLOOR STRETCHES:

Recommended Products

I LOVE the yoga store listed below for their quality, and variety of options, designed to meet all of your needs. Manduka is a great one-stop-shop for high-quality yoga products. They also sell clothing and other accessories to make those pelvic stretches possible for everyone. 

Manduka

 

 

DISCLOSURE: Hi there! – I truly hope you love any product I recommend, I always try them out personally or with my patients. At times, I use affiliate links. You do not pay more, a small percentage of the sale goes to the person who has influenced your purchase. This helps me to continue offering free content. Let me know your experience! All pricing is up to date at the time of posting.

Follow And Stay Connected

20 Comments
  • Boyce
    Posted at 18:14h, 22 October

    Excellent way of describing, and nice post to take data regarding my presentation topic, which i am going to present in university.

    Also visit my web-site: joker123.net

  • Sherita
    Posted at 08:14h, 27 November

    I’m curious to find out what blog platform you’re utilizing?
    I’m having some minor security issues with my latest website and I would like to find something more safeguarded.
    Do you have any solutions?

    Also visit my blog post – 밤알바

  • Harlan
    Posted at 18:20h, 02 December

    That is really fascinating, You’re an excessively skilled blogger.
    I have joined your rss feed and look ahead to searching for more of
    your wonderful post. Additionally, I’ve shared your site in my
    social networks

    Feel free to visit my webpage :: 텐프로알바

  • Guillermo
    Posted at 00:52h, 03 December

    The scars my individuals have are hidden beneath the nose.

    Also visit my blog post … blow job blog

  • Cathern
    Posted at 04:06h, 05 December

    I’m not that much of a online reader to be honest but your blogs really nice, keep it up!
    I’ll go ahead and bookmark your site to come back
    later. All the best

    Feel free to visit my web page 텐프로알바

  • Shana
    Posted at 01:26h, 07 December

    You ought to be a part of a contest for one of the best websites on the net.
    I’m going to highly recommend this blog!

    Here is my website – 여성알바

  • Sergio
    Posted at 12:24h, 28 December

    My partner and I stumbled over here by a different website and thought I may as well check things out.
    I like what I see so now i’m following you.
    Look forward to looking at your web page yet again.

    Look at my webpage … 노래방알바

  • Bianca
    Posted at 07:05h, 01 January

    Hi there to every body, it’s my first pay a visit of this webpage;
    this web site contains awesome and in fact good stuff in support of visitors.

    Also visit my blog post :: 여성알바사이트

  • Cathern
    Posted at 15:21h, 01 January

    Great weblog right here! Additionally your website lots up fast!
    What web host are you the usage of? Can I get your affiliate link on your host?
    I want my website loaded up as fast as yours lol

    Review my web-site … 텐카페알바

  • Bryon
    Posted at 20:50h, 01 January

    At this time I am going to do my breakfast, when having my breakfast
    coming yet again to read other news.

    Also visit my web site … 레깅스룸알바

  • Berry
    Posted at 16:46h, 07 January

    Hi there, I wish for to subscribe for this website to obtain most recent updates, thus where can i do it please help.

    my blog post; 여성알바사이트

  • Philipp
    Posted at 23:52h, 07 January

    You actually make it seem so easy with your presentation but I find this topic to be actually something that I think I would
    never understand. It seems too complicated and very broad
    for me. I’m looking forward for your next post, I will try to get the hang
    of it!

    my website … osg777.net

  • Wilbur
    Posted at 14:25h, 09 January

    Game winner will be paid primarily based on the official winner of this game as determined by
    MLB.

    My blog; get more info

  • Moses
    Posted at 19:08h, 09 January

    In the workplace, most individuals want to be productive.

    My website – blog job

  • Therese
    Posted at 19:57h, 09 January

    Fine way of telling, and pleasant post to obtain information about my presentation focus,
    which i am going to present in university.

    Feel free to surf to my site: idn poker

  • Ella
    Posted at 15:04h, 13 January

    When I originally commented I clicked the “Notify me when new comments are added” checkbo and now eaqch time a comment is added I get
    several e-mails with the same comment. Is there any way you can remove people from that service?
    Thanks a lot!

    My webpage; 유흥알바사이트

  • Sterling
    Posted at 07:25h, 14 January

    Wonderful blog! Do you have any recommendations for aspiring writers?
    I’m planning to start mmy own site soon but I’m a little lost on everything.

    Would you recommend starting with a frree platform like WordPress or go for a paid option? Therre are so many options oout
    there that I’m completely overwhelmed .. Any recommendations?

    Appreciate it!

    Havee a look at my site – 텐프로알바

  • Thorsten
    Posted at 22:36h, 15 January

    I think the admin oof this web page iis truly wrking hard for his website, ass here every data is quality based information.

    Feel free to visit my wweb page – 텐프로알바

  • Bernie
    Posted at 10:47h, 16 January

    Do you mind if I quote a few oof your posts as long as
    I provide credit and sources back to your blog? My blog is in the very same niche as yours and my users would genuinely benefit
    from some of the information youu present here. Please let me
    know if this ok with you. Thanks!

    My website: 밤일알바

  • Gerald
    Posted at 21:40h, 16 January

    If you desire to improve your know-how simply keep visiting
    this site and be upxated wih the latest newqs update posted here.

    My web site – 유흥알바사이트

Post A Comment