Why is it important to keep your hamstrings healthy? They help us in daily activities like walking, running, jumping, etc. They are also on the list of the most common sports injuries.
Whether you are a runner that overuses your hamstrings or you are more sedentary sitting for long periods of time underusing your hamstrings, you may have noticed discomfort while stretching tight hamstrings.
Your hamstrings are a group of 3 muscles (biceps femoris, semimembranosus, semitendinosus) located on the back of your thighs. They arise from your sit bones (ischial tuberosity) and insert into the bones of your lower leg (short head of biceps femoris arises from the back thigh).
In my video tutorial, I’ll provide a total of 17 ways to healthier hamstrings!
- 3 ways for you to see how your hamstring flexibility is while also stretching them.
- 3 ways to release the opposite muscle groups that tend to be overworked and tight.
- 3 ways to release your hamstrings
- 7 different bridge variations to strengthen your hamstrings.
- 1 more way to stretch your hamstrings
Assess your hamstrings:
- Are you able to touch the floor while bending down from a standing position?
- I show an option with an elevated box if you are tight, try to use a chair.
- Runners stretch
- You can use 2 yoga blocks under your hands to assist if you are tight.
- Are you able to sit on the floor with knees extended and sit up on your sit bones?
- I show a ball prop but you may have to start sitting in a chair or propped up on a yoga block to elevate the pelvis.
Tight hamstrings can pull the pelvis down into a posterior tilt which can lead to flattening of the lumbar lordosis.
What if you can touch the floor with no problem? So it’s not a tightness of the hamstrings issue but more of an “I can’t feel any tone or find my hamstrings” situation?
The hamstring’s primary action is to help you bend your knee and extend your thigh behind you. The opposite muscle groups that flex your hip and extend your knee may be so tight that they are not allowing the hamstrings to do their work.
The hip flexors are:
- Psoas, Iliacus, rectus femoris
- Tensor fasciae latae
- Gluteus minimus & medius (anterior part)
- Inner thigh: Adductor longus & brevis, Gracilis, Pectineus
- Sartorius
The knee extensors are:
- Quadriceps femoris
- Tensor fasciae latae
- Gluteus maximus (superficial part)
Front of hip releases with massage ball & foam roller:
- Psoas release with prone hip extension -10x each side
- Rectus femoris release with knee bends, then continue down the front of the thigh.
- TFL release
Hamstring releases with a foam roller and small ball:
In addition to releasing your hamstrings, this can help release your iliotibial band, improve knee tracking & hip function and strengthen shoulders & core.
- 2 legs on a foam roller
- 1 leg with the other leg crossed on top
- Small ball under sit bone
- Front and back
- Side to side
- Circle around the sit bone & reverse
- Inch your way down going side to side all the way down to right above the back of the knee
Once you’ve tried out the release work I show how to strengthen your hamstrings with beautiful bridges. They not only strengthen your glutes and hamstrings but they open up your hip joint!
*note if you are cramping, come out of your bridge to stretch.
- Flat Back Bridging helps you increase the stability of your spine & strengthens your erector spinae, glutes & hamstrings.
- Round Back Bridging helps mobilize your spine & strengthen your back body.
- Bridge Marching strengthens your hamstrings & glutes & increases lumbopelvic stability; option to add a resistance band around thighs (not shown)
- Single leg Bridge w/one foot on yoga block – try up and down
- Bridge marching on a foam roller
- Bridge with legs on fitness ball straight – add in leg lifts or go up & down
- Bridge with fitness ball – up, legs out & in & down
Finally, it’s time to stretch your hamstrings with a resistance band.
17. Supine stretch with band
If you want more exercises to help keep your hamstrings healthy check out my March MATness tutorials!
Hamstring flexibility exercises:
Hamstring strengthening exercises:
All in one exercise:
Remember you can make changes to your body to either reduce tension or strengthen your hamstrings to help you feel well to move well!
Questions or want to schedule an appointment for more in-depth training email me at michiko@michikopilates.com.
The anatomy coloring book Wynn Kapit/Lawrence M. Elson Anatomy of Movement Blandine Calais-Germain Pilates-Hamstrings-For-Ease-Grace-by-Niedra-Gabriel https://www.webmd.com/men/features/seven-most-common-sports-injuries