HAMSTRING STRETCHES
JULIA JIMÉNEZ PHYSIOTHERAPIST
www.vidaterapia.es
Sit on the floor with your legs together and knees bent. Grab your toes. Stretch your legs as far as you can, without letting go of your toes. Keep your knees and hips extended for a few seconds, then slowly release the pose. Repeat. Fig. 6
Sit on the floor with your legs together and knees bent until your body rests on your thighs. Hold your ankles firmly. Slide your heels along the floor to straighten your knees, without separating your body from your thighs. When you reach the maximum stretch, hold for a few seconds and slowly release. Relax and repeat.
As you stretch, consider lifting your toes as high as possible and bringing your hips forward. Fig. 7
You can take advantage of moments while watching television to passively stretch your hamstrings: sit in a chair with your hips firmly supported by the backrest. Place your legs together and stretched out on a stool or another chair (of the same height). Place a weight on your knees (extended and relaxed). You can start with 0.5 kg or 1 kg. You can use something you have at home: a package of rice or pasta. The weight itself isn't important, but rather how long you hold it. When you tire, after 2 to 5 minutes, slowly release the position and rest. Repeat a maximum of 3 times in a row. If you can't hold it for more than a few seconds at first, don't force it. Fig. 8
Sit on the floor with your legs stretched out and elevated (on a stool, a rolled-up blanket, or a stack of books). Grasp your ankles. Bring your hips forward toward your thighs, keeping your knees extended. Hold the position and slowly release. This exercise can be done with both legs at the same time, or separately. Fig. 9
Standing, bend your torso and legs until you can place your hands on the floor. For more stability, you can rest your buttocks against a wall. Extend your knees as far as you can, hold, and relax. Repeat. If your knees are significantly shortened, instead of lowering your hands to the floor, you can place them on a stool, a stack of books, etc. Fig. 10 a) and b)
Standing in front of a table, bend your torso and rest your arms flat on the surface. Bend your knees and at the same time, lower your back, lowering your stomach toward the floor to bring your hips forward. Hold this position at the hips and straighten your knees again. Hold and relax your knees. Repeat. Fig. 11
