Tag Archives: Hamstring

Block-Supported Yoga Pose

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back.

Foam blocks are great tools for practicing yoga poses. Use them to develop more flexibility in your hamstrings while eliminating pressure on your lower back. Include this stretch at the end of your workouts when your hamstrings are warmed up.

Place two yoga blocks in front of you and stand upright with your feet in a split stance. Position your right leg forward between the blocks and your left leg approximately 31/2 feet back. For added stability, turn your back foot out slightly. Inhale with your hands on your hips, lift your chest and relax your shoulders down away from your ears.

On an exhale, bend forward at the hips, maintaining a long spine. Rest your hands on top of the yoga blocks. Inhale, lengthen the crown of your head away from your hips. Pull your abdominals in to support your spine. Pause for 10 to 20 seconds, feeling the stretch in the backs of your legs. Return to your upright start position, switch legs and repeat with your left leg forward.

Source : The Losangles Times

Enhanced by Zemanta

Bend and Stretch those Hamstrings

Use a chair as a helpful tool in stretching the backs of your upper thighs, or hamstrings. The elevation of the chair allows you to maintain a straight back so you can focus the stretch in the legs.

click & see

Stand in front of a sturdy chair with toes facing forward. Shift your weight to your left leg and place your right foot on the seat of the chair, keeping your right knee straight and your toes facing up toward the ceiling. Maintain a straight back as you bend forward at the hips, resting your fingertips on the chair seat on each side of your foot. Pause for three to six breaths, feeling the stretch in the back of your right thigh. Repeat on the other side.

As your legs become more flexible, practice a more advanced version of the stretch — placing your right foot on the top of the chair backrest and resting your hands on the top of the chair on each side of the foot. As before, pause for three to six breaths, feeling the stretch in the back of your right thigh. Repeat on the other side.

Source : Los Angeles Times

Reblog this post [with Zemanta]

Yoga Pose Stretches Thighs, Hips and Calves

This yoga pose stretches the backs of your thighs, your outer hips and your calves. In the deeper variation, you can lengthen your spine and also feel a great stretch in the sides of your back.

STEP-1. Stand facing the front of a sturdy chair. Place your right foot forward, close to the legs of the chair. Put your hands on your hips and step your left foot back 3 1/2 to 4 feet. Turn the left foot out 30 degrees. Align your right heel with your left heel. Square your hips to the front of the chair, hinge forward at the hips and place your hands on the seat of the chair for support. Hold for 30 seconds, feeling a deep stretch in the right hamstring and left calf.
STEP-2. If you want to intensify this stretch, move your hands to the top of the back rest. On an exhale, lean your torso more forward over your right leg. With your arms straight, move your shoulder blades down your back — making sure the back of your neck lines up with your spine — and look down to your right foot. Hold this stretch for 30 seconds. To come out of it, return your hands to your hips and raise your torso. Repeat on the other side.

click to see

Source: Los Angeles Times

Enhanced by Zemanta

Loosen Up Your Back, Hamstrings

This asymmetrical forward bend will stretch each side of your back and your hamstrings (backs of your thighs) separately. You may find that one leg or one side of your back is tighter than the other. Spend extra time stretching the tighter side.
..CLICK & SEE

1. Kneel on a padded surface. Bring your right foot in front of you. Bend your knee slightly and rest your right heel on the floor with your toes pointing up. Hinging at the hips, bend forward and balance on your fingertips. Lengthen your spine by reaching the crown of your head away from your tailbone. Slowly straighten your right knee. Hold this position for 10 to 20 seconds and repeat on the other side or move on to the next pose.

………..CLICK & SEE

2. Keeping your lower body in the same position, shift your weight over your left hand. Place your left hand flat on the floor below your left shoulder. Once you feel stable, turn your upper body to the right and raise your right hand directly above your right shoulder. Focus on sliding your shoulder blades down away from your ears. Hold for 10 to 20 seconds, then turning toward the floor, bring your hand down. Repeat on other side.

Sources:Los Angeles Times

Reblog this post [with Zemanta]

Flexablity Exercise that Protects the Knees

Most of us know that a good way to protect our knees is to strengthen the muscle above the knees with simple quad exercises. But, for added support, it’s also important to keep your hips and hamstrings flexible. Here’s a side-lying stretch that targets your hips and hamstrings.

Step 1:->

Lie on your side, legs straight, with your feet, hips and shoulder stacked. Rest your head in your hand (or place it down on your forearm with your elbow forward). Bend your left knee and place your left foot flat on the floor in front of your right knee. While maintaining your balance, use your left hand to gently press your left thigh back until your left knee points toward the ceiling. Resist rolling backward by keeping your left hip over your right hip.

Step 2 :->

Grasp the big toe of your left foot with the first two fingers of your left hand. Slowly straighten your left knee until the sole of your left foot faces the ceiling. Press up firmly through your left heel to stretch the back of your left leg. Pause for a few seconds. Relax and breathe evenly. Release your foot, bend your knee and reverse the position to do this stretch on the other side.

Practice 3 sets of the above exercise and take little rest.

CLICK &  SEE MORE  KNEE EXERCISES

Sources: Los Angele Times

Reblog this post [with Zemanta]