Updated: Sep 18, 2019
Hamstring Exercise and Stretching Progression 😊🔥
Many people have been told that they lack flexibility. Many people come to me everyday and complain of tight hamstrings that have plagued them for years. Stretching is boring and quite honestly does not work all that great in helping with flexibility in the area. Here is a quick series I give many patients to help improve hip flexibility and strength. It works well for individuals with hip and knee problems such as osteoarthritis and also back pain.
It’s the triple whammy as it strengthens the quadriceps, actively stretches the hamstrings, and engages the core muscles. 🛑 A nice stretch should be felt in the back of the leg. However, if you feel a sharp pain in your low back or shooting down your leg take a step back and get an examination. This routine is not for you and better exercise options should be used in that scenario. ☝️The active straight leg raise. Keep your opposite leg bent and a slight arch in your low back. Lift the leg as high as you can feel the front of the leg contract and back of the leg stretch. Lower it down slowly.
✌️At the top of the active straight leg raise pull on the band to get a passive stretch a little further. Release tension and lower the leg slowly. This whole movement should be active besides the extra pull of the band at the top.
👉The most advanced movement is to have sustained tension on the opposite leg with the band and actively raise the CONTRALATERAL leg. This is an amazing exercise to challenge the core and hamstring flexibility.
🤛 start with 2 sets of 10-12 repetitions each and progress through the variations.