Passive Hamstring Stretch

Many people overlook, discount or just plain do not like stretching. But stretching is just as important as all the other components of fitness like strength and cardio. With love the theme of the week, be good to your body and spend a few minutes stretching daily, especially after a hard workout. Most people have tight hamstring muscles (back of the upper legs), which, chronically and along with weak abs, can lead to lower back issues. The move this week is a gentle, passive (meaning you don’t have to do anything) stretch for the back of your legs, it will also stretch out the lower back which and is an excellent means for alleviating back pain. The leg elevation will flush toxins from skin, and provide clarity. Lie on your back with your glutes right up against a wall and extend both legs straight up- heels to the wall (feet flexed). The closer your glutes are to the wall and the more you flex your feet the deeper the stretch. Avoid hyper extending or locking the knee.  Keep your lower back pressed down and breathe normally – hold this for 30 or more seconds. Repeat as often as you like.

Notes: Stretching lengthens the muscles and results in a form of tension. To achieve the best results you want to feel some tension on the muscle but NEVER pain. On a scale of 1-10, you want to feel around 7 – slightly uncomfortable.

Easier: If your muscles are too tight to lie against a wall, move your bum further away so only the heels are resting on the wall but your legs are straight. As you become more flexible you can inch your bum closer each time. If this is still too much, rest your legs on a chair seat so they are bent at the knees.

Harder: If you are quite flexible and do not feel any tension in the above position you can position yourself within a doorway. Keeping your legs straight and only the heels touching the walls on either side of the doorway, slowly inch you bottom through the doorway (at which time your heels will automatically slide lower on the wall) until you feel a little bit of tension.