After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:
- Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
- Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
- Hold stretch for 30 seconds.
- Repeat with opposite leg.
Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.
Soft Grey
L'Autre Chose
Tula
I love this stretch. I also love doing this one:
Lay on back with legs bent, bring one leg up and cross it so your ankle is resting on your other knee. Then use your hands to pull the leg that isn't crossed towards your chest.
Gets deep butt muscles. Feels so good. Sorry if that is confusing.
Hey Fit, any tips on shin splits/shin stretches???? I'm new to running and they're killing me!
1Ooo, I do this stretch every morning as part of my usual stretches. Really helps loosen things up for running.
2Good one...
3love the fit tip!
renee3 are you sure you have the right shoes? It took me a few tries before I found the right fit...after tons of icing!
4I'm pretty sure I've got good shoes. I went to a shoe store (a locally owned one, specializes in running) and they helped me pick out shoes that would fit.
5Hmm...I had to get inserts as well...Since you just started running you might be doing too much. I also realized that I needed to warm up even more. It takes me about ten minutes of walking/jogging. maybe some cross training could help to "rest" your legs too (swimming works best for me).
Also, try icing by doing this: get a dixie cup, fill it with water, and freeze it. Rip part of it off and rub it on your shins. Perfect for shin splints.
Anyone else have any good tips? I am always up for trying new stuff!
6Love doing this stretch. Thanks for the tips.
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