These are often the most overlooked muscles in a training program.
For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area, and despite constant stretching; they just don't let up.
If you've tried just about everything and this condition still persists, you may want to give the following suggestion a shot.
For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area, and despite constant stretching; they just don't let up.
If you've tried just about everything and this condition still persists, you may want to give the following suggestion a shot.
Recurring injury and/or constant tightness in the hamstrings is a very common complaint. The most frequent cause is weakness in this muscle group. I know that we have a tendency to want to stretch out the backs of our legs to relieve the tension, but if they lack strength; they'll never loosen up.
* stop stretching the back of your legs and start stretching the front of them. This is a perfect exercise to get the job done. Quadriceps stretch
* tightness in the hips can cause irritation of the hamstrings muscles, so include these two hip mobility exercises. Figure 4 active hip stretch, and deep lateral lunge.
* start a strength training routine immediately; that puts emphasis on hamstring strength. Try this series of exercises.
Good mornings
Standing hamstring curls or Single leg hip lifts if you don't have access to a gym
Single leg bent knee deadlifts
Do all the above mentioned exercises 2-3 times per week and you should see significant improvement to your condition within 3-4 weeks.
Always see your healthcare provider before beginning an exercise program.
* stop stretching the back of your legs and start stretching the front of them. This is a perfect exercise to get the job done. Quadriceps stretch
* tightness in the hips can cause irritation of the hamstrings muscles, so include these two hip mobility exercises. Figure 4 active hip stretch, and deep lateral lunge.
* start a strength training routine immediately; that puts emphasis on hamstring strength. Try this series of exercises.
Good mornings
Standing hamstring curls or Single leg hip lifts if you don't have access to a gym
Single leg bent knee deadlifts
Do all the above mentioned exercises 2-3 times per week and you should see significant improvement to your condition within 3-4 weeks.
Always see your healthcare provider before beginning an exercise program.
Sean,
I would also suggest yoga to people that have issues with tight muscles. As you know I had serious issues with tight muscles and injury while playing sports until I started doing yoga a year and a half ago. The only time that I have issues with injury is when I stop doing yoga for more than 2 weeks. Hope that all is well and good health to all of your clients!
Mark
I remember that tightness very well Mark and I'm not surprised that getting into an activity that focuses on mobility helped you. Lack of joint mobility in areas like the hips can cause lots of problems in the lower back, hamstrings, and knees. I think yoga is great but people that lack flexibility can incur injuries if they push the postures too far when they're not ready for them, so start slow and if the instructor doesn't seem to be attentive to making corrections in the students execution of the postures, you may want look for another class. Thanks for sharing