This week it’s all about
showing your hamstrings some love and attention. Strong hamstrings can improve
how fast you run, as well as prevent injuries from occurring in the hamstrings.
As with any muscle, the stronger the muscle is, the better you preform, which
doesn’t only mean strengthening, but also stretching the hamstrings to increase
flexibility.
Touch your Toes
Simple but effective
touching your toes, stretches your hamstrings and increases flexibility. Start
by rolling your head and spine down to the floor, so the stretch is gradual and
not a sudden pull on your hamstrings. If you’ve never been able to touch your
toes, don’t fret, reach as far to the floor as your body will allow without
pain. Hold the stretch for a few seconds and then slowly roll back up.
Single Leg Deadlifts
This exercise helps
strengthen your pelvic muscles, which makes you less susceptible to injuring
your hamstrings. Hold a dumbbell in your right arm any weight is fine. Start in
a standing position. Slowly lower your right arm with the dumbbell and as you lower
your right arm raise your right leg using your hips. Your back should be
straight and your left leg slightly bent. Do your best to make your back and
right leg parallel to the ground. Then return to a standing position and
repeat.
The Bridge
Lie down on the ground with
your hands palm down at your sides. Lift your lower legs so that your feet are
flat on the ground and close, but not touching, your hands. Your feet should
not be far apart, but not so close that they are touching. Raise your hips up
into the air, while keeping your shoulder blades on the ground. Squeeze your
glutes and hold the position for 30 seconds and then slowly lower yourself back
down. This exercise helps your hamstrings and glutes become stronger, which
helps prevent injuries from occurring.
Toes to the Sky
This stretch is probably the
most relaxing stretch for your hamstrings, but still just as effective. Find an
empty wall space that can fit both of your legs comfortably. Lie down and place
your feet up on the wall. Scoot yourself until there is no space between the
wall and you. Your legs and back should be straight. Breathe, relax, and let
the stretch work itself.
Donkey Kicks
Not only does this exercise
work your hamstrings, but it also helps strengthen your core. To do this
exercise, get on your hands and knees, you might want a yoga mat. Make sure
that your hips are directly above your knees. Kick your left leg up and towards
the sky, but make sure your left leg is bent 90 degrees. It should not be
straight out or straight up. Then bring your left leg back down towards the
floor, but don’t completely rest on it. Repeat this exercise until you feel
comfortable and then switch legs.
Modified Tondu’s
For this exercise you’ll
need a resistance band or a cable machine. Make a loop and tie the resistance
band to a sturdy pole. You also need a loop for your leg to go into. Place your
right leg into the loop. Slowly pull back with your right leg as if you were
taking a step. Then gently come back to the starting position.
Rolling out the Hamstrings
For this you will need your
handy foam roller. Sit on the ground and position your foam roller underneath
your left leg, just above the knee. With your hands supporting your weight,
roll the foam roller up your hamstring until you get to your glutes, and then
slowly roll back down the hamstring. Repeat this roll for a few times and then
switch legs. Foam rolling your hamstrings will help your hamstrings repair
themselves and will make you less sore.
Hopefully these
strengthening and stretching exercises aid you in preventing hamstring strains
and help you improve your speed on the course. If you do think you have a
strain contact your doctor and make sure not to further injure yourself.
Happy Training!
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