Hamstring stretching
About this exercise
"Hamstring stretching" targets the Miƙa jiki muscle group, suitable for beginners. The main load falls on: Hamstrings, Calves. No equipment required.
Description
Stretching the hamstrings (the back of the thigh) is important not only for flexibility, but also for the health of the lower back, as clamped leg muscles often "pull" the pelvis towards themselves, causing back pain.
Instructions
1. Sitting stretching (crease) is the most controlled option. Technique: Sit on the floor, stretch your legs in front of you. As you exhale, lean forward, trying to reach your feet with your hands. Important: Stretch your chest towards your toes, not your forehead towards your knees. The back should remain as straight as possible. If stretching is not enough, bend your knees slightly. 2. Stretching while lying down with a belt is the safest option for the back, as the spine is fixed on the floor. Technique: Lie on your back, lift one leg up. Place a strap (or towel) on your foot and gently pull your leg towards you. Important: The other leg should be firmly on the floor. Keep your working leg straight at the knee. 3. Bending to a straight leg (dynamic) is often used in warmups. Technique: Place one foot slightly forward on the heel, pull the toe towards you. Bend the supporting leg slightly and pull the pelvis back, tilting the straight body towards the outstretched leg. Sensations: You should feel tension just below the knee and in the upper part of the shin. 4. Pyramid pose (standing) is a deep study option. Technique: Take a small step forward. Both feet are facing forward. Bend over to the front leg, placing your hands on your shin or on the floor (if you can reach out). Important: Distribute the weight between both legs, do not "roll" the pelvis to the side.
Muscles worked
Primary
