Do you experience tightness and limited range of motion in the backs of your legs? Do you sit a lot for work? Running and cycling can also lead to overly tight hamstrings. Why does it matter? Often tight hamstrings eventually lead to a tight stiff lower back amongst other complaints.
Tight hamstrings can seem impossible to stretch. But with patience and diligence, in just two minutes a day you can make a dramatic difference in your hamstrings range of motion.
All you need to get started is a yoga strap, two minutes, and something comfortable to lay on such as a yoga mat or blanket.
It is preferable to be warm before stretching. The ideal time being after a cardio workout, which includes walking. If you don’t have time, try doing a few bridges or squats before starting the hamstring stretch. Looking for a full-body workout?
Step 1:
Lay on your back with one leg stretched out on the floor and the other leg bent into your chest with the yoga strap placed onto the ball of your foot. Bring your attention to your lower back. You want to maintain a comfortable neutral spine, which means there is a small pocket of air under your lower back. Imagine a blueberry under your lower back, it is tiny, but you don’t want to squish it. Also be aware of the leg on the floor, you want it to stay straight and long. (As a modification, if you are very tight and getting into this position feels like a strain, bend your straight leg and place the foot on the floor, still be aware of the blueberry).
Step 2:
Slowly straighten your leg up towards the ceiling being mindful of the “blueberry” from step 1. Hold the straightened position for 5 slow counts, bend and repeat two more times. On the third time straightening the leg, hold the position for 30 seconds to a minute.
If your leg can’t go all the way straight that is okay. Focus on keeping your thigh over your hip (not letting it lower towards the floor) and gently squeezing the muscles above your knee.
Breathe!
Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram