Tight hamstrings affect a person's flexibility, posture and can lead to muscular imbalances. It is important to do dynamic stretches for tight hamstrings to improve flexibility. The dynamic routine will heat up the muscles, enable proper oxygen and blood flow and loosen up the hamstrings. A dynamic warm-up should always precede an exercise routine. Save your static stretching (isolated hamstring stretch) for after your workout. While static stretching does increase flexibility, it signals to your muscles that it is time to rest--not the message that you want to send before exercise.
Leg Swing
Step 1
Stand with your feet shoulder width apart and with a slight bend in your knees. Tighten your core and lift your chest.
Step 2
Swing your right leg 2 feet off the ground in front of you, pointing your toes to the ceiling. With your leg remaining in the air, swing it behind you 2 feet off the ground, toes pointing to the back of the room. Do this 10 times and then switch legs and do the same with your left.
Step 3
Repeat the exercise and this time swing your leg as high as you can (forwards and backwards).
Lunges
Step 1
Stand with your feet shoulder width apart and with a slight bend in your knees.
Step 2
Step forward 2 feet with your right leg and make sure that your right knee is stacked directly over your right ankle.
Step 3
Maintaining a straight back, come on to the toes of your left foot and lower your left knee to the ground. Stop right before it hits the ground and then push up through your right heel, returning to standing. Alternate legs for a total of 12 lunges.
Straight Leg Kick
Step 1
Stand with your feet shoulder width apart and with a slight bend in your knees. Rest your arms by your side.
Step 2
Swing your left leg straight in front of your body, simultaneously bringing your right hand forward. Reach (without bending your back) your right fingers towards your left toes. Lower your arm and leg to starting position.
Step 3
Do the same with your right leg and your left arm. Alternate legs and arms for a total of 20 repetitions.
Static Stretches
Step 1
For further hamstring flexibility, do static stretches after z workout. Sit on the ground with your legs extended in front of you.
Step 2
Slightly bend your knees. With a straight back, extend your arms out in front of you, one foot above your legs.
Step 3
Hinge forward from the hips and bring your chest towards the top of your legs. Reach your fingers towards your toes. Stop when you feel a stretch in your hamstrings. Hold for one minute.
Tips and Warnings
- Contact your doctor before starting a new exercise program.
- If you have any knee or leg injuries, talk to your doctor before performing these exercises.
Things You'll Need
- Exercise apparel
- Exercise shoes
References
- ACE Personal Trainer Manual; American Council on Exercise; 2003
- Standard dynamic stretches routine
- Stretching for tight hamstrings
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