![]() ![]() ![]() Bend at the hips and while keeping your legs as straight as possible, place your hands on the floor directly in front of your feet. ![]() Plant both feet on the floor shoulder-width apart.Continue to roll down the length of your hamstring, pausing on trigger points as needed.Īctivate your entire posterior chain, including your hamstrings, with this full-body stretching and strengthening exercise.You can choose to perform small strokes over the point of tenderness if you would prefer. Once you reach a point of tenderness (called a trigger point), pause and hold that position for ~60 seconds or until the pressure/pain is significantly reduced. Slowly roll the foam roller along the length of your hamstring.This may require you to lift your body off the floor, as shown. Allow the foam roller to press into the middle part of your hamstring muscle (about below your glute).Extend both legs and place them on top of the roller, crossing your left ankle over your right. Position the foam roller horizontally in front of you.Foam rolling can be performed before your workout as part of your warm-up, during your cooldown, or as a dedicated recovery session. This type of stretching is ideal to do before you exercise to warm up the muscles and joints and increase blood flow.įoam rolling is another way to help increase blood flow to your hamstrings and loosen the connective tissue around the muscles to enable smooth movement. Dynamic hamstring stretchesĭynamic stretching means you continue to move throughout the stretch, rather than holding a fixed position. These stretches can help reduce stiffness, boost overall mobility and increase flexibility in your hamstrings. On the flip side, tight hamstrings can also be caused by prolonged periods of sitting, so knowing a few good hamstring stretches is great to have up your sleeve if you have a desk job or work from home, too. Without proper warm-ups, recovery time and stretching, you’ve got yourself a recipe for some very tight hammies. They help to flex your knee joint and to extend your leg backwards - you use them when walking, running, cycling, jumping and performing leg exercises. The hamstrings work closely with your glutes and quads to move your legs. The hamstrings are a group of muscles on the back of your thigh that extend from your hip to your knee. That’s why it’s so important to stretch! Where are your hamstrings and what causes tightness? Any of these factors might lead to tightness in your hips, glutes and hamstrings.īecause your hamstrings are such a large lower body muscle group, tightness in this area can also lead to pain and issues in other parts of your legs, glutes, hips or back, or mean you’re engaging the wrong muscles during your workouts to compensate. Having tight hamstrings is incredibly common, whether you’re someone who works out regularly, enjoys running or cycling, or spends a lot of time sitting during the day. ![]()
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