Hamstring/glut stretch?!


Question: After a particularly nasty workout, my hamstrings and gluts are tight and need a good stretch.

Anyone know of a good one?


Answers: After a particularly nasty workout, my hamstrings and gluts are tight and need a good stretch.

Anyone know of a good one?

1- Stand feet together. Now cross your right foot over your left. Try and touch your toes. Hold for 12-15secs.

2- Now bring your right foot back around to starting position. Move the right foot forward roughly the length of your foot(10-12in.) Now try and touch your toes. Hold for 12- 15secs.

3- Repeat for the left

* If you are still tight, lay on the floor extend your right leg. Now try and pull your left knee to the middle of your chest. Hold for 12-15 secs. Repeat for the right.

Keeping your legs straight, bend over at the waist and grab your ankles as low as you can. Hold it there, and you'll feel them stretch out. This is my favorite, but any similar stretch, where you bend at the waist and reach for your feet will stretch your leg biceps. Doing them sitting on the floor will have the added bonus of stretching your back as well.

I have hamstrings that are susceptable to cramping after a workout. There are a lot of stretches that help me, I find if I stretch on my back I'm better off.

Here's a link of a stretch that I do.

For your glutes.....

*lye on your back on the floor with your knees bent and feet planted firmly on floor.
*Cross your right leg over your left knee
*Reach through your legs with your left hand grabbing your right hamstring....interlace your fingers with your right hand.
*Keep your the base leg a 90 degree angle and pull your legs towards yours your chest.

Hamstrings......
*Stand in front of a chair with knees slightly bent
*Put your right foot on top of chair and lean towards your toe, repeat with left.

Hold each stretch for 30 sec.

In this web you will find hamstrings and glutes stretching video demonstrations:

http://www.physicalfitnet.com/exercise_v...

I hope it was useful for you!





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