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Stretches For Tight Hamstrings

FitSugar — Thu, 24 Sep 2009 08:00:26 -0700

When asked which part of your body needs to be stretched the most, many of you said your hamstrings. Here's a simple sequence to add to your stretching routine to lengthen those muscles on the backs of your legs.

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You Asked: How to Strengthen My Hamstrings

FitSugar — Wed, 03 Sep 2008 05:30:00 -0700

You're asking and I'm answering . . .

Dear Fit,
Last week you answered another reader's question about weak quads and how to strengthen them. Well, I have the opposite problem - weak hamstrings. Can you help me whip them into shape?
- How to Hamstrings

I am so glad you asked this question, because balance in the leg muscles is important for the health of your knees and hips. To see what you should do for your hamstrings, read more.

The hamstrings, made of three muscles on the back of your thigh, are primarily responsible for bending your knees and bringing your thigh behind you, also described as extending your hip. You want your hamstring to be strong in both those ranges of motion. One of my favorite ways to target the backs of my legs is hamstring curls on the ball, because this works both motions of the hamstrings. Weight machines target the hamstring beautifully. You should try the lying hamstring curl, but do not crunch your low back in that exercise and keep the range of motion small and the weights light in the beginning. A great exercise that targets the hamstring and requires no equipment is the Pilates bridge with kick.

Romanian deadlifts will work the hip extension function of the hamstrings, as will the hyperextension bench, which targets the entire back of your body and your hamstrings. Lunges, especially backward lunges will work the hamstrings even though the glutes will work more during lunges.

You can work your hamstrings too when working out on cardio equipment. Walk up stairs by pressing your heels into the step. Caution this doesn't work when you are wearing high heels. Same goes for how you use your feet on the elliptical, stair stepper, or exercise bike, press through your heels to engage your hamstrings. Also, working in the reverse mode on an elliptical will target your hamstrings.

You do want to make sure your hamstring stays flexible too. Nothing is worse than pulling a hamstring, so do stretch the backs of your legs when the muscles are warm and more elastic. Make sure your quads and hip flexors are loose too, so you can work your hamstrings through a full range of motion. Here are some great stretches for the front of your thighs.

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Fit Tip: Runners Should Balance Out Leg Muscles

FitSugar — Fri, 20 Jun 2008 04:30:00 -0700

If you, like me, spend a lot of time running (on the treadmill or outside) then you're definitely giving your hamstrings a nice workout, which is awesome. Keep in mind, though, that it is important to work opposing muscles in order to keep your body alignment and balance in check. This does not mean you need to start running backwards (unless you want to, of course). Instead, just be sure to work your quads (the hamstrings opposing muscle group) a few times a week and doing so should help balance out all the great running you're doing.

And in case you're wondering . . . a good, no fuss exercise that is a surefire way to work your quads is squats.

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Yoga Video: Stretch Those Hips and Hamstrings

FitSugar — Fri, 02 Nov 2007 09:30:00 -0700

Need to open up and stretch those tight hips and hamstrings? Not only is this a wonderful sequence to start out with before moving onto deeper poses like backbends, but it's also a great way to warm up before or after a run, hike, or bike ride.

Music: "Om Namo Narayana" by Deva Premal

By the way, I'm wearing the Simplicity Pants made by be present. I love the way they feel when I practice. They allow me to move freely and they wick moisture from my skin so I stay dry.

Stretch It: Hamstrings

FitSugar — Tue, 21 Aug 2007 16:45:00 -0700

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet.

Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more


Seated Straddle - Now drop your bum down and straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.
Seated Forward Bend - Next bring both your legs together so your knees and feet are touching. As you fold forward over your thighs, try to elongate your spine. Stay for at least 10 breaths (I like to hang out longer) so you can give your muscles enough time to loosen up.
Head to Knee pose - Now keep your left leg straight and bend your right knee. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.

Fit's Tips: Do these stretches slowly and in a warm room if possible. Since tight hamstrings are prone to injury, make sure to do these stretches before and after you use them. Remember, you want to warm up doing at least 5 minutes of cardio before doing deep or intense stretching.

5 Stretches: After a Run

FitSugar — Tue, 14 Aug 2007 13:30:00 -0700

We all know how important it is to stretch out our muscles, especially after a run, so here's a series of five stretches I like to do.

Kneeling Hip Flexor Stretch - From a Down Dog position (this is a great stretch for your calves too), step your right foot forward between your hands. Lower your left knee onto the ground (make sure it's a padded surface - fold up a towel or use a thin block if you're on bare floor). Bring your hands to your front knee, pressing your shoulders back to increase the stretch in the front of your left thigh.

Take 5 or more deep breaths, then plant your hands down, step your right foot back, then step your left foot forward and do the other side.

Hamstring Stretch - Once again start in a Down Dog, then step your right foot forward about halfway between your hands and feet, so your feet are about 3 feet apart. Keep your torso low, and walk your hands back toward your feet. Place your hands on your front leg, ankle, or if you can reach, place them on the ground. Try to keep your front leg straight to stretch your right hamstring.

Stay for 5 or more breaths, then plant your palms, step your right leg back, then step your left leg forward and do the other side.

Want to see the 3 other stretches? Then read more

Hip and Inner Thigh Stretch (Butterfly) - Sit on the ground, bend your knees and bring the soles of your feet together. You can use your elbows to press your knees down towards the ground to stretch out your hips even more. Stay here or fold forward to increase the intensity. You can keep your hands on your feet or reach your arms straight out in front of you. Take 5 or more breaths.
Hip and Hamstring Stretch (Head to Knee pose) - From Butterfly pose, keep your right knee bent and straighten out your left leg. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.
Double Hamstring Stretch (Seated Straddle) - From a seated position, straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.

Try this sequence the next time you go for a run. If I do these 5 stretches, I'm never sore the next day. If you feel really inflexible the first time you try them, just keep at it. Your muscles will respond and begin to lengthen and stretching will get easier. Who knows you may actually start to enjoy stretching!

Work Your Upper Body: Kayaking

FitSugar — Fri, 22 Jun 2007 17:15:00 -0700

Looking for a way to beat the summer and workout at the same time? Well have you tried kayaking? I am not talking about white water river kayaking, but getting out on a lake, bay, or inlet for some paddling action.

If you live near water, or are planning to vacation near water, you should have an easy time finding a place that rents kayaks and all the associated gear. Or better yet, you can introduce yourself to kayaking on a guided nature tour. Do consider taking a lesson, to learn how to maneuver the boat as well as the very important skill - how to get in and out of your kayak while you're in the water. They are really easy to tip.

Chances are you will start off with a beginner kayak since they offer greater stability and are more difficult to tip over. If it's your first time, I recommend going out on a day that isn't too windy, so the water is less choppy.

What's so great about kayaking? To find out read more

When you go kayaking, you are sitting down with your legs out in front of you and you use your upper body to paddle. This means your hamstrings get a great stretch while your arms and back do all the work. It's the opposite of running or biking, where you're using mostly your lower body, but it's still a great cardio workout. Plus it's an excellent complement if you already run or bike regularly, so you can work your entire body.

You can control just how hard your muscles work, and you can control the speed. Paddle really fast, and you'll be flying along. If you get tired, just stop paddling and you'll cruise along in your little boat. After you kayak a few times, you'll build up the strength and stamina in your upper body to go for longer outings. Another great thing - if you get too hot, crisp refreshment is only a hop away.

Fit's Tips: Since you are on the water, you've got to be extra careful about sun exposure. Wear waterproof sunscreen and apply it every 2 hours. Get yourself a good pair of polarized sunglasses and a stylish hat too to protect your eyes from the sun's powerful glare.

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Strike a Yoga Pose: Seated Forward Bend

FitSugar — Tue, 12 Jun 2007 04:00:00 -0700

Ahh, the Seated Forward Bend. You either love it or you hate it, but we can all agree that it's great for stretching out our hamstrings and lower back like no other pose. It's great to do before and after a run or bike ride, or if you've been standing for a long time.

Sit on your mat with your legs extended straight in front of you.
Reach your hands underneath your tush and pull the fleshy part behind you so your pelvic bones are grounded. This will help to tilt your tail bone up, so you get a deeper stretch in your hamstrings.
Sit nice and tall, take a deep inhale and extend the crown of your head straight up away from your hips, elongating your spine as much as possible.
As you exhale, bend forward over your legs, leading with your chest, and continuing to keep your spine straight.
Place your hands on the ground next to your legs, on your legs, or grab onto your feet if you can reach.
Keep your head lifted, or you can relax your head down towards your legs.
Stay like this for at least 5 deep breaths. If you can stay longer, you'll begin to feel your lower back release and your hamstrings start to loosen and relax.

The seated forward bend is the pose I love to hate. It can feel extremely intense if your hamstrings are really tight (especially if you run or bike), so just be patient with your body. Continue to practice this pose as often as you can and you'll soon notice that it gets easier and you begin to love and need it more. If you are super tight you can try sitting on a yoga block with your legs out in front of you.

Latest Exercise Trend: Ramping

FitSugar — Tue, 01 May 2007 11:45:00 -0700

I am always looking for a way to do something new, fitness wise. At one point, step aerobics was the latest thing, but that time has since come and gone. You'll still find step classes in almost every gym, but they are not nearly as popular as they once were.

Enter Ramping. I know it sounds a little odd but ramping is very similar to step aerobics (in fact it was created by the very same person that created step aerobics) but it is requires a lot less impact on your joints because instead of stepping up onto a flat step or bench, you lunge on and off an adjustable-incline ramp (half-moon looking contraption pictured above) specifically designed for ramping. Ramping is great for really working your butt and hamstrings. Great for getting those legs short shorts ready this summer. Check out the ramping site online for more information as well as to find a class near you.

YOGA CHALLENGE: Goddess

FitSugar — Thu, 01 Mar 2007 12:00:00 -0800

Are your ready for the next Yoga Challenge? The last one, Eagle pose, was all about balance, and this one is all about power and strength. That's why it's called Goddess.

Not only does this pose make you feel strong and beautiful, it helps to open your chest and hips. It also works your hamstrings and calves and the muscles in your gorgeous booty. When you strengthen the muscles in your thighs and lower legs, it helps to strengthen your knees as well. This pose involves your entire body, which is why I love it.

Be sure to get a friend to snap a picture of you doing it. Then go to THE YOGA CHALLENGE Group. If you're not a member yet, just click on the word "Subscribe," on the left-hand side. Then to post your picture, click "Create & Share," and then click on "Blog." Write a title, some keywords, upload your picture in the body (add some words if you want) and then click "Submit."

Here's how to get into Goddess:

Begin at the front of your mat in Mountain pose.
Step open to the right, so there are about 3 feet between your toes. Turn your heels in.
Bend your knees and squat down, eventually bringing your thighs parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
When you're ready, lift your arms up, bending your elbows so they are at 90 degree angles, opening your palms away from you.
Stay here for 5 breaths, or more if you love it.

I can't wait to check out It's a STRETCH and see your amazing pictures.