Are your hamstrings tight? Most people can answer a definitive yes or no right away. If you are not sure, but you have reoccurring pain or tightness (even low level) in your back, hip, knee or lower leg it could be directly related to tight hamstrings; especially if you spend extended periods of time sitting on a daily basis. Try this quick check: Lie on the floor on your back with both legs straight. Lift one leg up and stop when you feel the muscles on the back of your leg tighten or you have to bend your knee. If you don’t make it up to 80 degrees then you have some work to do! Here’s a dynamic stretch that can help gain some range of motion and functionality.
[step_graphics style=”5″ color=””][step style=”5″ text=”1″ headline=””]%3Cp%3EStart%20by%20standing%20and%20gently%20bending%20forward%20so%20your%20hands%20reach%20toward%20your%20toes.%20%20Notice%20how%20far%20you%20go%20easily.%3C%2Fp%3E%0A[/step][step style=”5″ text=”2″ headline=””]%3Cp%3EGet%20a%202%C3%974%20piece%20of%20wood%20or%20anything%20that%20can%20serve%20to%20put%20a%20lift%20under%20the%20heels%20(we%20use%20a%20folded%20up%20blanket%20in%20this%20example).%3C%2Fp%3E%0A[/step][step style=”5″ text=”3″ headline=””]%3Cp%3EStart%20by%20putting%20the%20folded%20blanket%20under%20the%20heels%20so%20that%20the%20forefoot%20is%20still%20in%20contact%20with%20the%20floor.%20%20Fold%20forward%20at%20the%20hip%20joint%2C%20keeping%20the%20back%20flat%2C%20knees%20straight%20and%20contracting%20quads.%20Place%20your%20hands%20on%20something%20at%20the%20height%20that%20the%20fingertips%20reach%20when%20you%20are%20bent%20over%20(a%20short%20stool%20or%20yoga%20blocks).%20This%20is%20your%20starting%20position.%20Alternately%20you%20can%20hold%20onto%20your%20shins%20at%20the%20level%20where%20you%20easily%20reach.%3C%2Fp%3E%0A[/step][step style=”5″ text=”4″ headline=””]%3Cp%3EFrom%20the%20starting%20position%20squat%20down%20(your%20heels%20come%20off%20the%20floor)%20with%20a%20relaxing%20inhale.%20As%20you%20exhale%2C%20return%20to%20the%20start%20position%2C%20leading%20with%20your%20pelvis%20(heels%20on%20blanket%2C%20hands%20on%20yoga%20blocks%2C%20knees%20straight).%3C%2Fp%3E%0A[/step][step style=”5″ text=”5″ headline=””]%3Cp%3ERepeat%20this%20movement%20with%20the%20rhythm%20of%20your%20breath%2010x.%3C%2Fp%3E%0A[/step][step style=”5″ text=”6″ headline=””]%3Cp%3EFor%20the%20second%20part%20of%20the%20stretch%20put%20the%20blanket%20under%20your%20forefoot%20with%20your%20heels%20on%20the%20ground.%20%20Repeat%20the%20same%20movement%2C%20squatting%20as%20you%20inhale.%20%20Let%20your%20heels%20lift%20as%20you%20squat%20down.%20Repeat%20this%2010x.%3C%2Fp%3E%0A[/step][step style=”5″ text=”7″ headline=””]%3Cp%3EReturn%20to%20the%20forward%20bend%20you%20did%20at%20the%20start%20%26%20notice%20how%20easy%20it%20is%20to%20now%20go%20further.%3C%2Fp%3E%0A[/step][/step_graphics]
As you gain more length in your hamstrings you should notice increased accessibility to the core muscles of your hip and pelvis for strength and stability.
CORE CORNER – Two By Four Hamstring Stretch appeared first on Endurance Magazine.