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Regardless of how versatile you’re, there may be all the time room for enchancment except you are a contortionist, through which case, your hamstring flexibility might be on level. For all of the non-contortionists on the market, this quick stretching exercise can assist you loosen up one of many stiffest components of your physique, which can allow you to carry out a wide range of on a regular basis duties simpler and in additional consolation.
Are you able to contact your toes? In all probability not, identical to the vast majority of individuals. And that is unhappy as a extra versatile hamstring wouldn’t solely allow you to really feel extra snug, however it could actually even increase hamstring muscle performance. Another study concluded that “after 4 weeks of stretching, there was a statistically vital enchancment in hamstring size utilizing energetic stretches.”
however unsure the place to start out? How about giving this 6-minute hamstring and quadriceps (entrance of the thighs) stretching exercise a strive? Not all workout routines are newbie strikes, however you possibly can all the time adapt them to your talent ranges. Cannot do splits? Do runner’s lunges as an alternative.
As soon as you’re completed with the under exercise, try these FightCamp weblog posts: What is strength conditioning? and An advanced shadowboxing workout to step up your boxing game. Why FightCamp? As a result of they offered the readers of T3 with the stretching exercise, after all!
Are you able to get versatile? Watch the unique video under offered by all the time constructive Rocky “Rocky” Harris!
The right way to this 6-minute hamstring stretching exercise
This stretching exercise is quick and easy: there are solely 5 workout routines carried out with no break, back-to-back, so to say. Rocky recommends utilizing a wall for among the strikes, and we might hope everybody has a wall they’ll use for this sort of exercise.
Listed here are the workout routines:
- Standing Hamstring Stretch (30 seconds on either side): Going through your wall or bag, raise up one knee in entrance of your reverse hip, abduct away and lengthen your leg concurrently. Place your heel on the wall together with your leg prolonged in entrance of you. To deepen the stretch, flip the standing leg 45 levels outwards.
- Entrance Quad/Hip Stretch (30 seconds on either side): From a standing place, face away from the wall. Subsequent, raise your knee as much as your facet then adduct in the direction of your backbone. Subsequent, lengthen your leg upward in the direction of the ceiling and place your instep on the wall. Bend down and lengthen your standing leg to elongate the stretch.
- Seated Hamstring Stretch (60 seconds): From a seated place, lengthen your legs out in entrance of you. Inhale, on exhale attain your fingers ahead and decrease your cheek, neck, then head to your knees.
- Center Break up (60 seconds): Begin standing. Bend ahead and place your fingers on the ground. Subsequent, use your toes to slip your legs parallel right into a straddle place. Transition onto your forearms to deepen the stretch.
- Aspect Break up (60 seconds): Begin in a kneeling place with fingers to both facet of you. Subsequent press your hips in the direction of your glutes and transition onto your entrance heel. Lengthen your entrance leg then use your heel to slip the entrance leg ahead right into a facet cut up.
Within the video, Rocky says you possibly can carry out the exercise as many occasions as you want; nevertheless, we might advise everybody to watch out as you possibly can simply overexert the hamstrings/quads by stretching them for too lengthy.
It is also price mentioning that among the stretching workout routines on this exercise are superior strikes, and also you should not strive replicating them if you have not acquired sufficient power and/or flexibility. Be smart.
(Picture credit score: FightCamp)
T3 x FightCamp exercises
We now have a large library of FightCamp exercises on T3, all with follow-along movies that you must most actually try. Please discover the total checklist under:
