Name: Playbook - Michayla Morss - Hamstring Mobility
Uploaded: 2022-07-22T13:12:16.851Z
Duration: 25 min
Description: Hamstring Mobility

We have have them! Tight hamstrings. Try this mobility and flexibility routine once a day for a week or two and see how your hamstrings  can affect more than just your legs!
*Tip: Although I give advice to try this for a couple of weeks, it’s vital to have a daily mobility routine to keep aches, pains, and tightness as bay!*

- Lay on your back with one leg straight 
- Bend the other leg to 90degrees and hold behind the knee 
- Extend the bent leg as straight as you can
- Plantarflex (point) and Dorsiflex (pull your toes back) you foot
-Return to starting position 
-10 each leg

Nerve glide

- Start in a kneeling position on all fours
- Extend one leg straight to the side
- Rock forward and backwards

Groin Rocks

Forward Hamstring Fold

- Place your right heel on the outside of your left foot.
- Angle your right foot inward (pigeon toe)
- Hinge at your waist and hold
- Switch legs 
- 30 seconds each leg

Pigeon toed hamstring fold

-Prop one heel in front of your opposite foot
-Swing your hands past your feet
- Switch legs

Hamstring Scoops

- Place your feet wider than shoulder width apart
- Hinge at your waist while pushing your hands underneath your legs
Tip: this is a ballistic stretch, so don’t take rest in between reps!

Grass Pickers

- Lie on your back (supine) and prop on foot up 
- Swing the opposite leg towards your head. Make sure it’s as straight as you can get it.
- Return the straight leg to the ground and immediately do the next rep on the same leg
- 15 reps each leg