Hamstrings Elasticity Exercises ... Caring for These Muscles Improves Lower Body Fitness!

The three muscles that make up the group are the:

Biceps femoris muscle

Semitendinosus

Semimembranosus

Here again, while there are several exercises to choose from to help you condition and strengthen the hamstrings, we'll be focusing on the most applicable elasticity exercises of the bunch .....stretches. You'll love them once you get comfortable with the mechanics and stability required for each exercise. They work quickly and effectively, which means they are a good use of your valuable time. There are many variations of this exercise available, so I'm sure we'll find a few that you will find to be enjoyable. So let's jump right in.

The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!



Elasticity Exercises:

Simple, but effective routines and no equipment needed for these!!

Wide Riding Stretches

Good old fashion Splits

Long Front Stretches

Wide Riding Stance Stretches Very similar to the dumbbell version using weights, but we're going for bigger and better stretches here and without the weights we should be able to maintain balance more easily. Start by standing in an upright position, legs about two shoulder widths apart, feet and toes pointing forward. Now, move out to a wider riding stance with your feet and toes still pointing forward, head and chest kept fairly upright, and try to lower your butt into an almost sitting position. It is very important that you get the good wide riding stance for maximum hamstring stimulation. At the same time, use your arms and press out against your inner thighs to help increase the stretch. It woks real well if you use your elbows to push out with, hands hanging down towards the floor.

Now, slowly bend/squat down on one leg and at the same time stretch out the other leg. The outstretched leg should be rotated about 90 degrees so that you have moderate weight on your heel and your toes are pointing towards the ceiling. The bulk of your weight will be on the leg that is compressing or bending straight down, bend at the knee. You will now want to go down as far as possible, and keep the entire foot and especially the heel of the compressed foot flat on the floor. Do not go down any further than your current flexibility/elasticity ability allows for. Pushing too hard can over stress your hamstrings and cause possible injury. Take your time to work into these. The point of this exercise is to get a good stretch on all there muscles of the hamstring. Hold your position for about 5-10 seconds. Then slowly rotate the outstretched leg back to straight, bring it back in closer to you, and return to your wide riding stance. Repeat these same motions the other direction with the other leg being the one to be worked. After you have completed your desired number of reps left and right, return to the wide riding stance, then slide the legs in to only about two shoulder widths apart. From there return to your standing upright position. We do this in deliberate movements so as to not stand too quickly and put undue pressure on the lower back muscles or the hamstrings.



Good old fashion Splits Start by sitting on the floor, legs out in front of you. Now try to spread your legs as wide as you comfortably can. Make sure to be in a good upright seated position, and keep your toes pointed towards the ceiling. Now, lean and reach forward for a good front stretch. Your right hand reaching for your right foot and your left hand reaching for your left foot. Hold this position for about 10 seconds. Next, using both hands, each for your right foot. Hold it for about 10 seconds. Next, using both hands, reach for your left foot. Here again, hold the position for about 10 seconds. Finally, reach back to the front or center again just like your first move, holding for another 10 seconds. Repeat this per your desired number of reps. As you gain increased flexibility/elasticity you can increase your splits distance.



Long Front Stretches Start in the standing position, feet about shoulder width apart. Step forward in a long front stance with either leg, keep your toes and feet pointed forward. These are like a lunge pose, but you stretch out much further. Now, slowly lower the back knee until it touches the floor. Reset your back foot so that your toes are pointing away from you. Keep pushing forward with your stretch. Keep the upper part of your torso fairly upright, it helps with the stretch and keeps your weight and balance more centrally located. Next, reset the back foot so that your toes are tucked, and then shift you body and weight back on to the rear leg. At the same time, straightened the front leg out so that your heel is on the floor and your toes pointed towards the ceiling. Next, with both hands, reach towards the toes of front leg. Try to keep the knee down, leg straight. You will feel a much greater stretch in the back of the leg ... the hamstrings. Finally, release the front stretch and return to your upright standing position. Now do the same sequence with the opposite leg starting off. Do several reps of these for increased flexibility. Have Fun!!

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