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Hi Everyone! The Hamstring muscle is a group of three muscles that are found on the back of the thigh bone. Every time you bend your knee or move your thigh behind the hips your hamstring is engaged. Muscles in general shorten when they contract to move. During most physical activities including walking, jogging, jumping and even sitting the hamstring muscle is in a constant shortening phase. This leads to tightness in the muscle which in turn can effect posture and the ability to achieve a full range of motion at the both the knee and hip joint. Hamstring stretches help correct the shortening action and can also help relieve lower back and sciatic pain. Try these stretches to get you on your way to nice hamstring length.
1. Supine hamstring stretch: This is the most supportive because the floor behind you supports the hips and spine. Lye down and bend both knees so your feet are on the floor. Use a towel, rope or yoga strap and place it behind your instep of one foot and straighten the leg as much as you can to feel the stretch behind that thigh. Hold for 30 seconds. Try not to push your lower back into the floor (maintain a neutral pelvis) and keep you shoulders relaxed. Switch sides. 2. Kneeling hamstring stretch: Come to a kneeling position and send one leg out in front of you on the floor. Your hips should line up over the knees, and the foot on the straight leg should be flexed. Keeping your spine straight, hinge forward at the hips until you feel the stretch in the hamstring (Hands can support on a wall in front, the front thigh or if more flexible to the ground.) Hold for 30 seconds and switch sides. 3. Standing hamstring stretch: Place your hands on a wall or sturdy structure about waist level. Start to walk back and slowly come into a flat back position until you feel a stretch behind both legs. The action in your pelvis should feel like you are sticking your tail out versus curling it under to round the spine. Hold for as long as you like. The third one is not only a great stretch for your hamstrings but also your spine. One of my favorites if I get stuck at the computer for a while or in the car for more than an hour. Happy Jumping, Tressa
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