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Hamstring Stretch
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| Static/Active Hamstring Stretch |
Standing Hamstring Stretch:
This stretch requires you to start off low and work your way higher.
- Select a chair/bench/table that is higher than your knees but not higher than your waist
- In a strong and tall posture place one leg onto the table, keep your knee bent.
- Ensure you are in a balanced and comfortable
position
- Straighten the leg on the table, keep your planted foot flat on the floor and the knee slightly bent
- Pretend there is a piece of string coming from the crown of your head, by keeping your back flat and straight, and only moving from the waist, lean over towards the ankle on the bench/chair
- You should feel this stretch in the back of your leg, for those tight in the calves you may feel it here also.
- Do your best to keep yourself taller and straighter through the back so you solely feel the stretch in your hamstring
- Hold the stretch for 20-30 seconds
- Repeat for the other side
Advancements:
- Use a higher Bench/Chair/Wall to get a better stretch, however ensure your back is looked afterwith the perfect posture as explained above.
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| PNF Hamstring Stretch |
A wall can be used to perform the PNF Hamstring Stretch however a partner is highly recommended. For the example we will use the partner, so please replace the wall with the partner of you don't have one!
Lying PNF Hamstring Hold Relax Stretch:
- Begin lying on your back, flat on the floor
- Straighten your left leg on the floor and raise your right leg into the air
Have
your partner kneeling down at your hip. Have them place your right
ankle onto there shoulder and grip it with there right hand- The partner then places the left hand onto your knee, straightening your leg (please ensure this is done at or below 45 degrees to the ground)
- Now slowly bring the leg up to the point where it feels good. No pain, but a good stretch in the back of the leg (from behind the knee all the way to the base of the butt)
- Have your partner hold here and push your ankle into your partner's shoulder, hold this contraction for 20 seconds.
- Release for 2-4 seconds
- Now have the partner take your leg to the new Range of Motion
- Hold here ass a static stretch for 15-20 seconds
- Rest for 2-4 seconds and repeat foir the same leg.
- Now Repeat for the other leg...
This PNF Stretch is known as the
Hold Relax Stretch
Lying PNF Hamstring Contract-Relax with Agonist Stretch:
- epeat step 1-6 in the Hold Relax Pnf stretch
- This time as you release the stretch contract the front of the leg (Quads) for 5 seconds
- Now get back into the original ankle on shoulder stretch position and have your partner take you to your new Range of Motion
- Hold here as a normal static stretch for 20-30 seconds
- Repeat for the other side
You should always feel a nice tingling sensation during stretching,
never take the stretch to the point of discomfort.
| Dynamic Hamstring Stretch |
With
this Dynamic Hamstring Stretch ensure you do not take it to far...
Unless you are the Punter for an NFL team or similar it really is not
necessary to put the muscles, ligaments or tendons under any undue
stress.
Begin by standing next to a pole that you can
grip comfortably, - Have the pole next to your left shoulder and grip the pole with your left hand
- Ensure posture is tall, back is flat and straight
- Start off slowly at first, gently swing your right leg backwards and then forwards in a pendulum like motion (bend the knee as it goes backwards)
As your leg warms up in crease the stretchto a
little higher- Ensure you do this SLOW and CONTROLLED if you try doing this fast it could cuase you damage
- This movement can be done up to 1 minute per leg
After doing this dynamic stretch it is recommended you perform a PNF to help entand the flexibility in the joint further.
Click Here To Print out your PNF/Dynamic Stretching Program
