Tuesday, October 6, 2015
Pre-workout Corrective Exercise #3 : Hamstring Stretch – with Theraband Strap
Recently I have been preaching the benefits of the Theraband Stretch Strap. It is similar to a yoga strap, but with some elasticity – which I feel gives a safer and better stretch. My favorite progression is to stretch my hamstrings and glutes from many different angles. You can really feel the flexibility and relief after just 5 minutes of work.
Pre-workout Corrective Exercise #3 : Supine Hamstring Multi-Angle Stretch – with Theraband Strap
Alignment Issue: Over anteriorly (forward) tilted pelvis
Muscle Imbalance: Tight Hamstrings and/or Glutes
Pain Symptoms: Lower back soreness and tightness. Hip or Buttocks pain.
Common Cause: Sitting down for long periods. Excessive exercise (specifically running or walking)
How this works: Static stretching is still an effective technique for lengthening muscle and myofascial tissue. A light pull on the tissue can help to re-align the cross-bridges within a muscle. This brings it closer to its ideal resting length and optimizes the muscle for injury-free exercise.
Equipment: Theraband Stretch Strap. This is a great tool for many stretches. Available at Amazon for $16: Amazon Store Link
· Use a soft mat or towel to lie down on your back.
· While grabbing each end, put the Theraband strap (or yoga strap) in the middle of your foot.
· While keeping the stretch leg straight pull it towards your torso until you feel your first resistance/stretch in the back of your leg – HOLD for 30 seconds.
· Pull further if possible – HOLD for another 30 seconds
- Outer Hamstrings: Slightly pull the leg in while pulling towards your torso
- Inner Hamstrings/Inner Thigh: Slightly pull the leg out while pulling towards your torso
- Upper Hamstrings/Glutes: Bend your knee about 45 degrees while pulling the leg towards your torso
Posted by Derek Heintz at 3:13 PM