Hamstring Stretches
Two static stretches for the hamstrings
Instructions:
Standing Hamstring Stretch:
- Cross one foot over the other and reach up towards the sky with both arms.
- Counting down from ten, slowly bend forward at the hips until the upper body is as low as it can comfortably go, with the arms reaching toward the toes.
- Breathe fluidly and try reaching a bit farther on each exhale.
- Slowly return to an upright stance.
- Repeat on the other leg.
Floor Hamstring Stretch:
- Lying on the back, raise one leg as high as it will naturally go; keep the other leg flat on the ground.
- Grasp the raised leg at the back of the thigh, just below the knee, and pull it gently towards the upper body until you feel a good stretch through the hamstrings.
- Breathe deeply and stretch the raised leg a little closer to the body on each exhale.
- Repeat the stretch on the other leg.
Performance Points:
Standing Hamstring Stretch:
- Keep the back knee straight throughout the stretch.
- Reach toward the toes only as far as is comfortable.
- Relax the neck and let the head hang down.
- Keep the toes and the knees pointing forward.
Floor Hamstring Stretch:
- Keep both legs as straight as possible.
- The hips should remain on the ground.
- The torso and neck should be relaxed and the head should stay on the ground.
- Flex the toes toward the shins to feel more of a stretch.
- Avoid bouncing or overstretching.
Training Specifics:
Duration / Reps:
- Standing Hamstring Stretch: For each leg, count 10 seconds as the torso folds forward, then hold for 20 seconds
- Floor Hamstring Stretch: Hold for 30 seconds on each leg
When: During the post-workout, cool-down routine
Benefits:
Improves flexibility of the hamstrings
