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  • Writer's pictureDhanashri dhanashri@fullstopent.in

3 HAMSTRING FLEXIBILITY EXERCISES (NO EQUPIMENT)


Try getting to your toes - how far do you reach without bending your knees? 

Tight hamstrings limit your performance in all kinds of sports and result in lower back issues. If your amongst those who finds it difficult to go beyond your knees and shin , this article is definitely going to help you get there faster!                                                                                    

Lets be honest - there is no touching your toes or gaining hamstring flexibility overnight. It is a progressive stretch and only consistency is the key to achieving stronger , elongated hamstrings.

But we promise you 30 days of consistency - these stretches will give you lengthened, fitter hamstrings!


To warm up your hamstrings to release tight muscles before beginning 

GET TO A WINDOW - SILL

- Place one leg up on a window - sill / chair or any raised platform. The placed leg can be in front of you or to the side. Breathe and stay there for 10 seconds.


- Now hold your toes with both your hands and pull yourself lower trying to get your head to your knee.


(Hold this position for 30 seconds and change leg)


1. THE LYING DOWN STRETCH


  • Lie down on your back with your legs up on 90 degrees , facing the ceiling. Flex your feet (toes facing towards you)

  • Make sure your inner thighs are touching each other , knees are straight and pelvis is intact on the floor. 

  • Keep your hands by your side and squeeze your quadricep muscle to elongate even more.


(Hold this position for 2 minutes and repeat twice)

BEGINNER : Incase your knees do not straighten with your pelvis on the floor , try the same stretch with wall support. 

Do the same exercise and raise your legs to 90 degrees using the wall as support. Make sure your butt is touching the wall and not away from it. (Form a 'L' shape with your body)




2. THE SIT DOWN STRETCH


  • Sit on your glutes with your legs straight in front of you keeping your back and spine straight.  From there reach forward with your hands and hold your toes. 

  • Keep pulling yourself downwards to try and touch your chest to your thigh and head to your knee. 


(Hold the position for 30 seconds. Repeat thrice)

BEGINNER : Incase your back does not straighten without your knees coming up, take support of a wall and rest your back against it. Now reach forward and hold the stretch.




3. THE STANDING STRETCH


  • Start by standing straight - feet apart. Drop your chin to your chest and go as low as possible without bending your knees.

  • Try to flatten your palm on the floor.

  • Keeping your back in the same position , lift your palms off and fold your arms in front of you , holding both elbows.

  • Drop your head as low as possible and push your tailbone straight up to the ceiling.

  • Push all your weight ahead on your toes and maintain the position through the stretch.

  • Keep trying to look at your belly and getting your chest to your thigh.


(Hold the position for 1:30 minute. Release and repeat twice.)




*Release the position by slowly bending your knees giving it rest. Come up and arch your back looking behind to release it too*


Let us know your progress and if this article helped you in the comments below!


STAY STRONG. STAY FLEXIBLE. KEEP DANCING!

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