The hamstring muscles that make up the back of your thigh are muscles that get stiff easily after a fairly strenuous workout. Getting into the habit of doing flexibility exercises before and after exercise can help relieve pain and tension in your hamstring muscles. People with back pain and stiff knees will also enjoy the benefits of regular flexibility exercises. You'll find out the right way to do muscle flexing yourself by reading this article.
Step
Method 1 of 4: Practicing Flexibility with the Help of a Towel
Step 1. Lie on the floor with your body facing up
Straighten your legs in front of you and place your arms by your sides. You can use a mattress to lie down on if you feel more comfortable.
Step 2. Bend your right knee and place the sole of your right foot on the floor
Your right knee and leg should be in line with your body; keep your feet from tilting. By bending your knees, your hips will be level with the floor.
Step 3. Grasp both ends of the towel and wrap this towel around the sole of your left foot
Try to keep your left leg only slightly bent in this position. Measure so that the towel you are using is long enough for you to hold it well.
Step 4. Pull the towel you are holding while lifting your left leg up
Try to straighten your leg while continuing to lift it until it forms a 90-degree angle perpendicular to the floor. Do this position until you feel a warm sensation in your hamstrings, then hold for 10 seconds.
Step 5. Do the same for the other leg
Bend your left knee and place your left foot on the floor. Hook a towel around the sole of your right foot, then lift your leg with the help of the towel.
Step 6. Repeat this movement
Repeat this movement three times for each leg, holding this pose for ten seconds for each movement.
- This exercise to flex the hamstring is very good, especially for people who have back problems because when doing this exercise your back will be supported by the floor.
- If you're more flexible, you can also straighten the knee on the leg you're not exercising, and keep your hips flat on the floor.
Method 2 of 4: Practicing Flexibility in Standing Pose
Step 1. Stand with your feet shoulder-width apart
Step 2. Place your left heel on a low chair
Step 3. Bring your body closer to your feet
With your back straight, move your body closer to your left hamstring while placing your hands on top of your left thigh. Keep your legs straight while lowering your body as far as you can until you feel a warm sensation in your hamstrings. Hold this pose for ten seconds.
Step 4. Repeat this movement three times for each leg
Method 3 of 4: Practicing Flexibility with the Squat Pose
Step 1. Stand with your feet shoulder-width apart
Step 2. Bend your knees and lower yourself into a squat position
Step 3. Keep your back straight
Step 4. Hold this pose for ten seconds
Step 5. Repeat this flexibility exercise three times
Method 4 of 4: Doing the Hill Pose
Step 1. Get yourself into a four-point position supporting your body on the mat using your palms and the soles of your feet
Position your feet shoulder-width apart.
Step 2. Point your toes forward
Step 3. Press your palms into the floor while lifting your hips up
Make an effort to straighten your legs to the best of your ability. You'll be facing down with your body in an upside-down "V".
Step 4. Press your palms into the floor while working to lengthen your calf muscles and hamstrings
If you're more used to this flexibility exercise, try straightening your legs by pressing your heels toward the floor. Don't lock your knees.
Step 5. Hold this pose for thirty seconds
This flexibility exercise is part of a yoga practice that is useful for flexing your calves, arms and hamstrings
Tips
- Once you get the results of this flexibility exercise by holding the poses for ten seconds, gradually work on each pose holding it longer until you can do it in thirty seconds.
- Keep your back straight when working on your hamstring flexibility. You can't lengthen your hamstrings if your back is arched. An arched back means that your spine is not protected, and you can risk injury to the muscles or joints of your spine.
- If your legs or back feel very painful while doing these poses, talk to your doctor about this problem.
Warning
- Don't swing your body. Flexibility exercises should be done gently. Move to a position that you feel is sufficient to flex your hamstrings, then hold this pose for ten seconds.
- Muscles can elongate up to 1.6 times their size under normal conditions; However, this measure cannot be said to be a safe level of flexibility because it can cause muscle injury.
