Name: Playbook - Josh Bailey - Hamstring Stretches
Uploaded: 2021-08-08T18:34:14.943Z
Duration: 20 min
Description: Hamstring Stretches

Darryl

Great 👍! These aid my range of motion and flexibility.  Thanks.

Gerald Gray 

Hamstring stretches can increase flexibility and improve the range of motion in the hip. Both of these benefits will help people perform daily tasks, such as walking up stairs and bending over, with ease. When the hamstrings are too tight, the muscles rotate the pelvis backward.

Stick one leg out straight in front of you gently lean into your knee

Sweep your hands across the ground and come back up

Repeat on the other leg

Do 5-10 each leg and you’ll notice you’ll be able to get your hands lower to the floor.

Hamstring (Heel) Sweeps

Stand with your feet wider than shoulder width apart 

Bend at the waist keeping your legs straight while reaching your left arm to your right foot and allow the right arm to reach back. 

Alternate sides and repeat this motion

Alternating Toe Touch Reaches

For the bodyweight version of the good morning stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Lean forwards until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then, as you exhale, reverse the move to stand up straight.

Good Morning Stretch

For the bodyweight version of the good morning stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Lean forwards until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then, as you exhale, reverse the move to stand up straight.

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
2. Lower your body until your thighs are parallel to the floor. 
3. Pause, then return to the starting position.

Good Morning Stretch to Squat

Place your feet about shoulder width apart maybe and inch or two wider on each side. Reach down keeping your legs as straight as you possibly can until you reach your toes. Bend you knees and drive them out to the side and sit in between them as deep as you can. Hold at the bottom for a few seconds. Drive your elbows out into your knees once at the bottom position and get your chest as big as possible.

Gorilla Squat

Stand straight with your feet hip-width apart and hold onto a wall.

Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.

Switch sides and repeat until set is complete.

Forward Wall Leg Swings

Start with your feet hip-width apart. Bending from your hips, reach for the ground and place your palms on the floor in front of your feet.

Slowly shift your weight onto your hands and begin walking them forward until your body is in on straight line from your head to your heels.

Keep walking until your body is in a straight line from your head to your heels, bracing your core and making sure your hands are stacked directly under your shoulders.

Walkouts

Stand with your feet shoulder-width apart. Lift your left knee up and towards your chest. ... Grab your left knee and pull it in as close as you can into your chest.

Standing Knee Grabs

Stand straight with your feet shoulder-width apart. Bend over and touch the floor with the palms of your hands.

Walk your hands out, as far as you can while keeping your legs straight, and pause.

Ly flat on your stomach. Press the inner edges of your hands into the floor and slightly backwards as if you were trying to pull your lower spine out of your pelvis.

Inhale and lift your torso further while raising your hips and thighs off the floor. Walk back up to the starting position and repeat until the set is complete.

Inchworm to Upward Facing Dog

Hamstring Stretches

Sean

Jonathan

Full Body Mobility

Why do the bottoms of my feet hurt on those reverse Nordics? Maybe I just have weak feet? Great quad stretch btw!

Jordan Carreto

Truly wound too tight. Amazing how routines could look so simple but oh boy! These stretched me to my limits. Range of motion so restricted currently. Wow!

I'm so stiff 
Damn I need stuff like for mobility

Seiji

Dynamic Full Body Mobility

Antwon

Aaron

Full Body Pre-Exhaust

Simple but challenging.  Struggle with the hip flow thrust, modified with hand assistance.  Will keep working on it.

Hamstring Stretches

Community

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