Your hamstrings include 3 muscles that run along the back of your thighs, from the pelvis to the top of your lower legs. If you have a sedentary lifestyle, you may have weak or tight hamstrings. Or if you are active and engage in sports, you need strong and flexible hamstrings for optimum performance.
In either case these hamstring exercises and stretches will help keep them strong and flexible. This in turn supports the legs, knees, back and hips. So, just add some of these exercises to your regimen and do remember to stretch the hamstrings after your workouts too!
Strong hamstrings improve your overall strength, flexibility, balance and boost athletic performance. Reverse Hyper is a great beginner exercise for someone with weak hamstrings. Exercises like Split Squats, Russian Leg Curl and Single Leg Deadlift can quickly improve hamstring strength. Sliding Leg Curls strengthen both knee flexion and hip extensions at the same time. Read more to know how to perform the above mentioned exercises to loosen up your hamstrings a bit and strengthen them.
Quads or quadriceps is a large muscle group that includes the four prevailing muscles on the front of the thigh. Thoroughly stretching your quads and hamstrings will allow you to have longer and leaner legs. Here are 6 exercises, namely – Standing Double, Standing Single and Seated Hamstring Stretch, Standing Quad and Kneeling Quad Stretch and Camel Pose to make your hamstrings and quads more flexible!
If you are someone who is confined to a 9 to 6 desk job, sitting at the computer all the time, the following 4 yoga sequences will definitely work wonders for you! Baby pose, Fire Log pose, Low Lunge and Reclined Bound Angle pose – will help you open the hips and release tension in the lower back and legs.
Tight hamstrings are common for most people. However, a regular yoga practice will open up the tight hamstrings quite quickly. Practicing ‘Supta Padangushtasana‘ – The Big Toe yoga pose will stretch all your muscles from head to toe. This pose gently lengthens and strengthens even stubbornly tight hamstrings. Here is how you can stretch your hamstrings with this pose!
Squatting burns lots of calories and can increase muscle mass quickly. Unfortunately, most folks do not squat properly. They either do not use the right technique or do not squat deep enough. Frankly, it is easy to learn the proper squat technique, but squatting deep can be hard and even painful for some. This article deals with various ways to improve your flexibility and attain the deep squat.
Simple strengthening and stretching exercises can help keep your hip muscles from becoming weak and tight, therefore decreasing your risk of injury and discomfort. Exercises to strengthen worn hip joints are needed to keep your legs functioning properly. You need to consistently do the stretches and exercises to reap the best results. This post covers basic hip flexor stretches and exercises to strengthen the worn hip joints.
‘Dynamic Stretches’ involve active movements that are similar to the actual workout regime while ‘Static Stretches’ (which are held for 30 seconds or more in the same position), focus more on relaxing muscles, promoting flexibility and alleviating stiffness. Thus, before starting any type of workout for your weak or tight hamstrings, it is recommended that you do dynamic stretches before your workout and practice static stretches post-workout!