The hamstring is composed of three muscle groups, semitendinosus, biceps femoris, semitendinosus, and semimembranosus. Having tight hamstrings can cause a range of physical body issues including pains in the lower back, lumbar disk issues and disk bulges.
With an excellent slow warm-up followed by hamstring and calve s be beneficial for daily activities including walking in flat surfaces and upstairs.
3-8 Minutes
Hamstrings, Calves, Hips, Lower back
Easy
Strength
Safety Tips
Avoid this exercise if you have a knee,hip, leg or lower back injury or if you have had operation in those areas recently.
Number of Reps and/or Length of Time
Beginners
3-4 minutes
Reach as far as you can
5-10 secs hold
Repeat 3-4 time for each leg
Intermediate
3-4 minutes
Reach as far as you can
10-20 secs hold
Repeat 3-4 time for each leg
Advanced
3-8 minutes
Reach as far as you can
30-60 secs hold
Repeat 3-4 time for each leg
Instructions
Step 2 Sit straight on your mat with your leg straight and flat on the mat. Your toe should face upwards.
Step 3 Fold one leg towards your thigh with your folded knee facing outwards.
Step 4 Try to reach the toe of the straight leg (or reach as much as you can).Slowly lift both legs so your knee is perpendicular to the floor and your lower leg parallel
Step 5 If you can reach your toe, try to pull and stretch your foot towards your body..
Step 6 Hold for 5 breaths or as long as you can to your ability.
Step 7 Release your toe or slowly move your stretch arm back to the side of your body.
Step 8 Gently unfold the other leg and straighten as you fold the opposite leg and reach for the pointed toe of the straightened leg.
Step 9 Straighten both legs and shake to relieve.
Step 10 Repeat steps 2-8.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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