The hamstring is located at the back of the thighs. Hamstrings are made of three different tendons: the semitendinosus, semimembranosus and biceps femoris. Together, these tendons work to extend the hip, flex the knee, and rotate the leg. Properly functioning tendons are important in many activities from walking to running. Flexibility increases range of motion and ease of movement. The tighter the hamstrings are, the higher the risk for knee, hip, back and hamstring injury. Fitness experts have provided guidelines on how to increase hamstring flexibility and avoid these complications.
There is a simple method to determine the tightness of hamstrings. Lying down with legs straight in front and arms relaxed at sides, have someone lift one leg. Keep the other leg straight on the ground. Continue to have the leg lifted until a good stretch is felt. The leg should be able to achieve an 80 or 90 degree angle with the floor. If it cannot, the hamstrings are tight and would benefit from routine stretching.
Luckily, it is possible to improve tight tendons. The key is to do daily exercises that stretch and lengthen. There are two types of stretches you can perform: static or dynamic. Static stretches require holding a position without movement. Dynamic exercises stretch while moving.
There are both sitting and standing static stretches. The first can be done by sitting and extending both legs out in front. Bending one knee, bring the leg in towards the body with the foot still on the floor. Then place the leg sideways on the ground. Rotate the still extended leg so the foot is facing inwards. Lean forward at the waist over extended leg until a stretch is felt in the back of the thigh. Hold for half a minute. Repeat the same stretch but rotate the extended leg in the opposite direction so the foot is facing outwards. Then switch and complete the other side.
For a standing static stretch, extend one leg and flex it’s foot, heel on the floor. Bend the other leg and slide your flexed foot forwards along the ground. Then bend forward at the hip and place hands on the bent kegs thigh for balance. During this stretch maintains straight back, bending only at the waist. Hold the stretch for 30 seconds and repeat with the other leg.
The leg swing is a dynamic movement hamstring stretch. With weight isolated on one leg, and holding onto an object for balance, lift your opposite leg in front. Then bring the same leg to the back, behind your body. Repeat these swings about 10 times and lift the leg higher each time. Don’t go beyond movements that are comfortable for your body. Make sure not to arch or collapse your back. Switch and repeat leg swings on other side.
The butt kick is another dynamic movement. Standing with legs apart and arms relaxed, bend knees slightly. Rock weight forwards towards the balls of feet and run in place for ten seconds. Then kick legs up in the back and try to bring feet directly up to your butt. Do this for fifty seconds. Your upper body should not move, and make sure your back remains straight.
If these exercises are done on a routine basis, improvements will be seen in hamstring flexibility. Further, the likelihood of getting injuries due to tight hamstrings will decline.
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