Your hamstrings are a group of muscles in the back of your legs that work with other muscles to move the hip and knee joints in different directions, such as in hip extension and rotation and knee flexion. Corrective exercises can help you reduce muscle soreness and expedite recovery. The exercises help you regain balance and bring your body to its most relaxed state, which reduces your risk of injury and poor posture, says physical therapist Gray Cook, author of "Movement."
Active Stretching
Active stretching involves moving your muscles and joints in their full range of motion repetitively. This type of stretching improves your blood flow and movement pattern, and brings your body temperature to a resting state, says physical therapist Chris Frederick, co-author of "Stretch to Win." A sample active stretching exercise would involve lying on the ground on your back and bringing your right knee toward your ribs. Grab the back of your knees and straighten your right leg, flexing your foot toward your face. Hold the stretch for one deep breath and bend the leg. Repeat the movement eight to 10 times on each leg.
Self-Myofascial Release
This is a self-massaging method that reduces the trigger points and sensitivity in your tissues and muscles, which are caused by tissues that adhere like Velcro. By using a foam roller, massage stick or your hands, you can gently and gradually remove these adhesions. With any method, breathe deeply as you roll on top of the sensitive spots around your hamstrings. When you find these spots, roll back and forth on the area until the tenderness subsides. The National Academy of Sports Medicine recommends you use self-myofascial release before and after your workout to minimize muscle soreness. Massage other muscle groups around, above and below the hamstrings to reduce soreness and improve muscle elasticity.
Exercise
The sun salutation, which is derived from yoga, is one exercise that not only helps you improve recovery in your hamstrings, but also your entire body. It stretches and moves the superficial back line, which is a series of muscles and connective tissues that extend from the bottoms of your feet, through your legs, hips and back, and into the front of your skull above the eyebrows. By using the sun salutation to stretch and move this entire network, you can relax and improve full-body elasticity. Stand with your feet together, inhale and raise your arms over your head. Exhale and bend your torso forward to touch your feet. Hold this position for three deep breaths and gradually roll your torso up to the starting position. Perform two sets of five to six reps.
Expert Insight
Cook recommends you use a dry sauna to enhance tissue relaxation in your body. By spending 10 to 15 minutes in a dry sauna, your cardiovascular and respiratory systems work as if you are performing low-intensity aerobics, such as riding a stationary bike, to move fluids throughout your body and remove waste through sweating. You can also do gentle stretching in your legs and back in the sauna.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Movement"; Gray Cook; 2010
- "Anatomy Trains"; Thomas Myers; 2008
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