Hamstring Stretch

The hamstring stretch is important to help maintain low back and hip mobility.  Your low back is compromised every time you bend or lift when your hamys are tight.

Avoid the usual hamy stretches of bending to touch toes/sitting on the ground and bend forward to touch toes.  They are typically hard on the discs in your lower back and the sciatic nerve.

There are different versions depending upon the condition of your low back.  This version is for low back and hip mobility maintenance when you are not experiencing any disability with your low back.  See the alternative hamy stretch

• put right foot up on chair or coffee table (best done in lounge room 1^st thing in morning before you get in car to go to work)
• lunge forward so right thigh comes to chest and then rock back and forward 10x to start getting hamys and hips loosened-it’s always best to give hamys some extra loosening before stretching-“you never want to stretch a cold muscle”
• stand up and let right leg straighten a little, pull foot up so you roll onto the back of your heel-it’s ok to have a bit of a bend in your knee- remember you want to have some space to move into
• keeping a flat back (like we learned in the hip hinge) lean your upper body forward and allow knee to straighten a little (pull toes to head for bonus calf stretch)
• rock into and out of this position 10x, on 11^th repetition hold 10sec
• if hamstrings are an area of concern for you, hold up to 30 sec on
• repeat on other side