You ever go for a run and suddenly feel a sharp pain in the back of your thigh? Or leap to pull your toddler away from oncoming bike traffic and feel a sudden tear in the back of your leg?
Good Ol’ Hamstrings. You know the large muscles that run down the back of your thigh. Yes, we all have them, but if we don’t take care of them, say hello to chilling out on the couch and ice packs. Whether you’re a highly trained athlete, a weekend warrior, or someone who’s just walking their dog, it is very likely that from time to time your hamstrings could use some tender loving care even if you don’t think they do!
Like all muscles, when they’re not exercised or stretched regularly, they can become tight and weak. And when we call them into action for a quick sprint or another fast movement, we are asking for trouble.
Instead of reacting to a strain or tear, prevent hamstrings issues with these top five hamstrings stretches.
One important stretching tip to always remember: Whether right after a workout, in a warm shower, or even after a couple quick squats to get those muscles working up some heat – Stretch warm muscles! You NEVER want to stretch a cold muscle – it’s like stretching a cold rubber band – it’s too cold to be elastic and stretch so it can be injured!
1) Bottoms Up – 10 x 10 Seconds
Equipment: Chair
From a seated position near the edge of the chair, rest your forearms on your legs. Shift your weight from the chair to your feet. Then lift your bottom towards the ceiling. You should feel a gentle stretch in the backs of your legs. Bottoms up – get it? Hold each stretch for 10 seconds and perform 10 times.
2) Dynamic Hamstrings Stretch – 3 Laps
Stand with your hands on your hips. Take one step forward and let your heel rest on the ground. Sit back into a semi squat position, making sure your hips stay even. Feel a stretch in the straightened leg. Step forward and continue alternating sides for three laps.
3) Toe Touch Series – 6 x 6 Seconds
Equipment: Half foam roll or rolled up towel or yoga mat, squishy ball or pillow
This is a favorite stretch at Fine Tuned PT! Stand with your toes on the half foam roll, heels on the ground, and feet a little apart. Place a squishy ball or pillow wedged between your knees. Lift your arms overhead, take a big inhale breath, and slowly lower your upper body, sweeping your arms towards your feet and letting your head hang. Exhale for six seconds. Perform this stretch 6 times. Then perform this with your heels on the foam roll and your toes on the ground.
4) Seated Hamstrings Stretch – 10 x 10 Seconds
Equipment: Chair
Sit on the edge of the chair and extend one leg out (knee slightly bent). Hinge at the hip and lean into the stretch of your straightened leg. Hold for 10 seconds. Make sure to keep your spine straight.
5) Monster Walks – 3 Laps
This is another dynamic hamstrings stretch and a great addition to your running warm up routine. From standing, brace your abdominals, lift one leg, and reach the opposite arm towards your toes. Ensure your back is straight- no leaning! Do not worry how high to lift. If you start small, your range of motion will increase as you continue. *Monster moans are optional.
Now get out there and show those hamstrings a little TLC!
Experiencing a lingering hamstrings injury? Reach out to schedule an appointment today!