The hamstrings are the muscles that make sure to stretch after exercise to avoid possible tension in this area.. The reason? This tension can spread to other parts of the body and even cause back pain. That’s why it’s so important to avoid them, especially so that you don’t feel any discomfort the day after training. Learn how to stretch your hamstrings with these 5 stretches!
1. LYING HAMSTRESS STRETCH USING A WALL
For comfort, we recommend that you perform this stretch on a mat or surface. Lie on the floor, stretch your legs and place your feet on a wall. Let your pelvis and buttocks rest on the floor and make sure your spine is straight. Hold this pose for a few seconds, relax and repeat the process several times, breathing slowly and deeply.
2. STANDING ISCHIA STRETCHES
Can you touch your feet without bending your legs? Let’s check it out! Stand up, bend your upper body forward and try to touch your feet with your hands. Carefully! It is important that you do not force yourself and only go as far down as your body allows. It’s okay if you just touch your shins: with practice you’ll get lower and lower.
3. ROPE hamstring stretch
You will need a rope for this stretch. So lie on the floor and have the rope ready next to you. We start by bringing the right knee closer to the chest.. Take the rope, bring it behind your right foot and hold it with both hands on either side of the foot. Now slowly straighten your leg and bring your foot with the rope as close to your face as possible. Remember: don’t overdo it, respect your boundaries. Inhale and as you exhale slowly, try to move your foot a little closer to you. You should notice your thigh muscles gradually lengthening with each exhale. Hold for a few seconds and repeat with the left leg.
4. STRETCHING THE HAMSHIOTBIALS WHILE SITTING
Sit on the floor or on a chair with your legs straight, make sure your back is straight and try to touch your ankles. When you feel the stretch in your thigh muscles, hold the position for 20 seconds. breathe deeply and calmly.
As you can see, you have many options for stretching your hamstrings after exercise. In addition, there are many yoga poses that can be useful for stretching your thigh muscles, so you can alternate them in your daily body workout. Are you ready to do your best? Count on us to support you every step of the way to your goals!
5. FOAM ROLLER TRACK
To perform this stretch, you will need a foam roller. Sit on the floor with your legs extended and place the roller under your thighs. Place both hands on the floor and lift your body. Now all that remains is to perform forward and backward movements so that the roller can massage the back of the thighs.