S T R E T C H I N G: Hamstrings

Kasia, our Sports Massage therapist, is an advocate of stretching and when you come in to see her for a massage treatment she can also help you with information on which stretches to do for your individual issues.
One common problem for many of our clients, especially runners, is tight hamstrings. Here Kasia explains a simple but very effective stretch you can do to help improve overall hamstring flexibility. The ‘one-legged standing hamstring stretch’ is quite possibly the easiest hamstring stretch to do.
Here is how you do the one-legged standing hamstring stretch……Stand up straight with one heel resting on a small stack of books or stool. If you are outside, you can use the curb.
1. Keep your knee straight
2. Reach both arms up toward the place where the wall and ceiling meet. If you are outside and there is no wall or ceiling, simply reach up into the air so your arms are about even with your ears. Reaching your arms up, as opposed to reaching down toward your foot, will keep your back straight
3. Keep your back straight. You should be bending forward slightly from your hips
4. Reach forward and feel a stretch in your hamstring behind your thigh
5. Hold the stretch for 15 to 30 seconds, and repeat three times
6. Switch legs and repeat with the other leg

Note to readers: Before starting any exercise/stretch programme check in with your doctor to ensure that exercise is safe for you to do. If you feel any pain or abnormal sensations in your hip, thigh, or lower leg, then check again in with your doctor.

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