Get off your butt and stretch your hamstrings! When we are seated, our hamstrings are stuck in a shortened position, which leads to a great tightness in the back of our legs. You might even be so tight that the closest to touching your toes is just past your kneecaps.
Well, what have you been doing about it?
Your hamstrings are responsible for flexing your knee and extending your hip. If they are so tight that you cannot come close to touching your toes, chances are you are also a poor runner. Tight hamstrings significantly shorten the length of your running stride.
Use dynamic stretches to get some length in those hamstrings!
My two favorite dynamic stretches for the hamstrings are the inchworm and squat-to-stand. Pick one of the ankle mobility stretches and then pick one of the following stretches for your hamstrings.
Inchworm – perform 5 times
In the inchworm you get the added benefit of a calf stretch and you are working your abdominals too when you reach out your arms. The stretch starts with your feet together and you reaching down to touch your toes. Walk your hands out slowly as far as you can while keeping your feet flat for as long as possible. Once your arms are fully extended, slowly inch your feet back to your hands, and get your heels on the ground as soon as possible.
Squat-to-Stand – perform 6 times
This stretch is great for stretching the hamstrings and for improving hip mobility. Stand with your feet slightly wider than shoulder width apart and toes pointed slightly outward. Curl your toes up and reach your hands under your toes, keeping your knees straight. Then, sit down into the stretch and get your butt as close to the ground as you can. Keep your arms inside your legs and push your knees outward with your elbows so you get a stretch in your adductors (groin). Keep your head up with good posture and do not shrug your shoulders…relax them!
-Chris
Chris works at the Boston Sports Club in Westborough, MA as a personal trainer where he helps clients with goals ranging from weight loss to athletic performance. He graduated from the University of Massachusetts-Amherst in May 2010 with a BS in Kinesiology. Chris is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). In the fall of 2010, he completed his internship in the Rehabilitative Services department at the Fallon Clinic in Worcester, MA. During his senior year, Chris worked as a Manager and Personal Trainer at the University of Massachusetts-Amherst Residential Wellness Centers.
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