The hamstrings consist of 3 muscles that run down the back of the upper leg. They often get injured because they are often neglected during exercise and warmup sessions. The quads and the glutes often overshadow the hamstrings, getting all the action. Simply reaching forward to touch your toes will stretch your hamstrings but it is not enough. The hamstrings need to be warmed up through aerobics and then put through their range of motion.
Aerobics for Hamstrings
Aerobic exercises increase blood flow to the muscles and raise body temperature and heart beat before a workout or a sport. Thirty to sixty seconds of jumping jacks or jumping rope will fully use the hamstrings and increase the heart rate without causing fatigue. You can also do the walking lunges which add strength training to your basic aerobic movement.
The Stretch
Do the following exercise before sprinting or any other sport activity. It will actively prepare the hamstrings for action.
1. Lie flat on your back.
2. Keep the right leg straight on the floor, pressing the heel into the ground.
3. Gently hold the left knee as you bring it to your chest till the foot points towards the ceiling.
4. Hold this extended position for 3 seconds.
5. Release your left knee and gently lower it to the floor.
6. Repeat the motion with your left leg down and the right knee up.
Try to extend the hamstring slightly more each time you repeat the stretch. Aim to perform 3 sets of 10-20 extension repetitions per side.
This stretch will activate the hamstring, glute and core through the down leg while you stretch the hamstring on the up leg. Use it before any workout or sport or after a hard lower-body workout. You can even do it between long sessions of sitting at work.
Aerobics for Hamstrings
Aerobic exercises increase blood flow to the muscles and raise body temperature and heart beat before a workout or a sport. Thirty to sixty seconds of jumping jacks or jumping rope will fully use the hamstrings and increase the heart rate without causing fatigue. You can also do the walking lunges which add strength training to your basic aerobic movement.
The Stretch
Do the following exercise before sprinting or any other sport activity. It will actively prepare the hamstrings for action.
1. Lie flat on your back.
2. Keep the right leg straight on the floor, pressing the heel into the ground.
3. Gently hold the left knee as you bring it to your chest till the foot points towards the ceiling.
4. Hold this extended position for 3 seconds.
5. Release your left knee and gently lower it to the floor.
6. Repeat the motion with your left leg down and the right knee up.
Try to extend the hamstring slightly more each time you repeat the stretch. Aim to perform 3 sets of 10-20 extension repetitions per side.
This stretch will activate the hamstring, glute and core through the down leg while you stretch the hamstring on the up leg. Use it before any workout or sport or after a hard lower-body workout. You can even do it between long sessions of sitting at work.
