During my practice, I’ve come to find that the hamstrings are one of the most neglected muscle groups of the leg. The calf and quad stretches always seem to be the go to.
Each side should be foam rolled slowly for 2-3 minutes.
You wouldn’t want someone to massage you really fast and only for 30 seconds, so why would you treat your hamstrings like that!
Each stretch should ideally be held for 45 seconds-1 minute.
1. Is a lighter way to roll out the hamstrings using a foam roller. You can use a ball instead if you do not have one 🎾
2. A deeper technique using the other leg to apply more pressure
3. A hamstring stretch laying down, bend one leg (to stop you leaning out of the stretch) and pull the other leg toward you, keeping it straight. You can either place you hands above or below the knee joint.
4. Is the same stretch again, although I have used a yoga strap to pull my leg closer and also to provide more of a stretch in the calf by pulling down on my foot. You can also use resistance bands or towels
5. Is a good stretch as well for the hamstrings. I like this one as you can rotate your foot outwards to feel the medial hamstrings more (not shown in picture).
6. My favourite functional back of the leg stretch. One that Lymington Town FC first team do not love me for! Downward dog. The technique that I use is to walk into it slowly, find a point that you can feel the stretch down the back of the legs. At which point you then stop and rock back onto your heels and hold that for 10 seconds. Next walk in slowly again with the feet to the next tight point and repeat. There are 3 barriers, each one you rock back on the heels and hold for 10 seconds 🎥
Enjoy!
YFW Sports Therapy 