قالب وردپرس درنا توس
Home / Fitness Tips / 5 Hamstring stretches your legs will love

5 Hamstring stretches your legs will love



Whether you're running around all day or sitting at your desk for hours, tight hamstrings can cause a number of injury problems if left unattended.

Whether you're walking around all day or sitting at your desk for hours, tight hamstrings can lead to a range of injuries if left unattended.

Running, cycling or lifting can be done with tight hamstrings. But did you know that sitting can also shorten your muscles throughout the day, resulting in tension in the hamstrings, knees and lower back area?

Stretching and flexibility training should be part of daily exercise to keep yourself free of injury. Add these five exercises to warm up or cool down to avoid pain.

More : A Stretching Routine for the Prevention of Injuries

Good Morning Stretch

The hamstrings, buttock and lower Activate the back with a simple hip hinge and let it snap into place. Start with Shoulder Wide Leg

With a slight knee bend, flexed core and weight in the heels, you reach your bottom while lowering your chest to the floor. Your hamstrings will be strained as your weight shifts back. Finish the movement by moving your hips forward and your chest back to an upright or standing position. Perform three sets of 1

2 reps each.

Standing, stretched stretch

Try this for a deep stretch. You need a chair or bench to support your foot. It is best to have a lower surface than waist at startup. Start in a standing position about 2 meters from your chair or bench. Put your right heel on the bench and bend your toe to your shin. Slowly reach your hands towards your right foot. Hold this position for 30 seconds before repeating the procedure on the left foot. Complete three sets on each foot.

More : Yoga Pose of the Month: Utthita Trikonasana

Inclined Hamstring

Take a yoga mat and hang up your back. Stretch your legs in a straight line from your body. Keep your left leg on the floor while lifting your right leg to 90 degrees. Keep your pelvis on the floor and bend your toe to your shin. Use your hands to grab your leg just below the knee and pull it to your upper body. If you can not walk any further, hold the position for 30 seconds before changing feet. [19759003] Dynamic Thigh Stretch

The first three stretches were static, that is, you reach until you find gluing Point and hold it there. This track has a little more movement than the others, which makes it a dynamic stretch.

Stand up and straighten your arms straight. Step forward with your right foot, swing your leg up and try to kick your hand. Bring your right foot down and repeat the movement with your left foot. Alternate your feet for 30 seconds. This step can be done in one place or go through the room.

More : 3 dynamic strains to improve flexibility and coordination

Myofascial Release: Foam Rolling

Take a foam roller and sit down on the floor. Place the roll under one or both of your thighs. Get up on your hands and put your body weight in your legs and press your thighs. Move your hands backwards and forwards to roll your legs up and down. This type of self-myofascial release will break up scar tissue and improve blood circulation, helping to recover faster and improve performance.

More : Trainer Jenny's Foam Roller Exercises for Athletes

Avoid pain and pain with our Injury Prevention Guide .
This article originally appeared on Active.com


Source link