Fitness tips: Basic hamstring stretching exercises - Toronto NewsFIX

1Dec

A daily 5 minute routine of hamstring stretches goes a long way towards alleviating and preventing problems in the hamstrings, lower back and hips.

Always talk to your doctor before starting an exercise program.

The hamstrings are a set of 3 muscles in the back of the thigh. They are the group of muscles that are activated in such movements as bending of the knee (when the hips are fixated) and bending of the hips (when the knees are stationary). During daily activities and, especially turning exercise, they are susceptible to shortening. They also get tight from sitting for long periods because the knees remain in a bent position for long periods. When they become shortened, they no longer perform their function as well. Moreover, shortened hamstrings can have the added effect of pulling on muscles in the hips and lower back. Often times, people who are complaining of back and hip pain, are actually experiencing a problem that originates in the hamstrings.

Doing a few simple hamstring stretches regularly can alleviate these problems and help prevent them in the first place. Furthermore, by keeping the hamstrings limber, you will experience better sports performance because the muscle will function at full capacity.

Some excellent hamstring stretches are:

Fitness tips: Basic hamstring stretching exercises

1. Lie on your back with your legs up against a wall. Straighten your legs until you feel a gentle stretch in your back and hamstrings.

2. Lie on your back with your left leg straight. Hug your right knee towards your chest. Take a belt or towel and loop it around your right foot at your toes. Pull on the belt or towel and try straightening your leg until your foot is over your chest or head. If your lower back starts to arch, bend your left knee and rest your left foot on the floor. This will give you more back support. Repeat on other side.

3. Sit on the floor with your left leg straight and your right leg bent so that the sole of your foot is pressing against the inner thigh of your left legs. Take a deep breath and exhale as you bend forward at the waist, reaching your arms as far as possible. If possible, grasp the ankle of your left foot and pull your upper body toward the ankle. If you can’t reach your ankle, hold onto your leg wherever you can reach. Hold the stretch for 10 seconds breathing normally. Relax. Repeat two times. Switch legs and do the same stretch on your other side.

4. Begin this stretch in a squatting position on the floor. Feet should be shoulder width apart. Move your right leg forward so that the knee is directly over your ankle. Your left knee should be resting on the floor. From this position, lower left hip downward in a gentle stretch. Hold for 30 seconds. Repeat with other leg.

5. From a standing position, cross your left foot in front of your right. With your fingers laced behind your back, bend forward slowly so that your forehead goes toward your left knee. Raise your arms as you go. Repeat on other side.

All of these stretches take about 5 minutes. Doing them daily goes a long way in keeping you limber, preventing injury and improving sports performance.