TIGHT hamstring are THE worst! The tightness can make you feel all tied up and constricted which is NOT what we want when trying to attain a strong, flexible and supple body. 

So, whats a girl/lady/bloke to do?

Stretch of course! Yes, you just have to suck it up and DO IT!

Do a Pilates Roll down Video HERE and see how it feels. Perhaps take a photo or get someone to film you.
Then practice the stretches below as often as you can over the next ten days. Get your friend, significant other to join you or even get a stretch challenge going within your workplace!

FOR WORK:

   Standing Hamstring stretch  Using a chair (or the ground) take one leg in front and dorsiflex the foot (toes towards your nose)  Hinge at the hips, keeping your chest open, shoulders down and tummy tight until you feel a stretch in the back of the legs and breathe here. Move in and out of the most challenging part of the stretch and KEEP breathing! Do this for 30-6o seconds on each side.


Standing Hamstring stretch Using a chair (or the ground) take one leg in front and dorsiflex the foot (toes towards your nose) 
Hinge at the hips, keeping your chest open, shoulders down and tummy tight until you feel a stretch in the back of the legs and breathe here.
Move in and out of the most challenging part of the stretch and KEEP breathing! Do this for 30-6o seconds on each side.

  Gently rolling  of the sole of your foot with a tennis, golf or lacrosse ball helps to loosen the strong network of connective tissue (fascia) that runs from the toes, all the way up the back of the body to the upper brow. This might feel uncomfortable at first but take it nice and easy and apply more pressure as you get comfy with it. Do this one for around 5 minutes on each foot.

Gently rolling of the sole of your foot with a tennis, golf or lacrosse ball helps to loosen the strong network of connective tissue (fascia) that runs from the toes, all the way up the back of the body to the upper brow. This might feel uncomfortable at first but take it nice and easy and apply more pressure as you get comfy with it. Do this one for around 5 minutes on each foot.

This video is an incredible look at the connective tissue fascia that we talk about when foam rolling or rolling the soles of the feet like in the previous exercise.

This stuff blows my mind!!


FOR HOME TIME:

 Down Ward Dog Hands wide, feet hip width and fingers spread wide. Shoulders broad with a feeling of wrapping the upper arms so armpits face earlobes. Keep knees as bent as you need and alternate walking out those heels.

Down Ward Dog
Hands wide, feet hip width and fingers spread wide. Shoulders broad with a feeling of wrapping the upper arms so armpits face earlobes.
Keep knees as bent as you need and alternate walking out those heels.

 Pigeon Pose Keep shoulders back, chest open and stomach engaged to protect the lower back. The front foot can come back towards the opposite hip rather than straight across the mat as in this photo and can point/relax the back foot, keeping the leg nice and straight behind the hip

Pigeon Pose
Keep shoulders back, chest open and stomach engaged to protect the lower back. The front foot can come back towards the opposite hip rather than straight across the mat as in this photo and can point/relax the back foot, keeping the leg nice and straight behind the hip

 Laying hamstring stretch. Keep head, neck and shoulders relaxed. The grounded leg can stay bent if needed. keep hips level and try not to build tension in the neck with rounded shoulders - use a towel, belt or strap to hook around the top foot so that upper body can relax more.

Laying hamstring stretch.
Keep head, neck and shoulders relaxed.
The grounded leg can stay bent if needed.
keep hips level and try not to build tension in the neck with rounded shoulders - use a towel, belt or strap to hook around the top foot so that upper body can relax more.

HAPPY STRETCHING!
Try to enjoy this and breathe. If meditation is not your thing, allow this to act as some gentle relaxation time... alternatively, if this is excruciating... again, breathe through it. Take your time and don't try to contort your body into horrible positions that feel shit house.

Modify to suit your body. As long as you feel a gentle stretch, you are making progress! Stay consistent and post some pics to show me!

xxx

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