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Hamstring Stretches
Posted on Friday, October 28 @ 13:44:00 MSD
Topic: Home Gym | General Advice: Hold stretches for 10 to 30 seconds without straining or bouncing, which may create or increase muscle tears. Breathe deeply and rhythmically.
Hamstring Stretch #1
- Sit on the floor with one leg out straight.
- Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh.
- Extend your arms as far as possible, grasping the ankle of the extended leg and pulling your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight.
- Hold 10 seconds, then relax.
- Stretch the other leg.
- Repeat.
Hamstring Stretch #2
- Stand and put your right foot on a step.
- Keeping your leg and back straight, try to touch your chest to your knee.
- Repeat with left foot.
Hamstring Stretch #3
- Stand and cross your right foot in front of your left.
- Lace your fingers behind your back.
- Slowly lower your forehead to your right knee, raising your arms as you go.
- Repeat, crossing the left foot in front of the right.
Hamstring Stretch #4
- Stand about a foot from a wall and place your hands on the wall at shoulder-height, shoulder-width apart.
- Take a step back while pushing into the wall.
- Keep your back straight and press your heels into the floor.
- Hold, then step forward and repeat.
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