hamstrings

Stretching

Hamstring Stretch - wall or doors

Cliff Scherb ·

Starting Position: Lie flat on your back on the floor / mat adjacent to a wall edge (corner) or in a door jam.  Elevate one leg to rest against the wall while the other leg will lie flat on the floor / mat past the wall edge or door jam.  Adjust your position to allow you to rest as much of the back of the elevated leg against the wall without having to lift your hips off the floor and point your toes towards the ceiling.  Extend your arms outwards at shoulder level with palms facing upwards and stiffen (“brace”) your abdominal muscles to stabilize your spine.

Stretching, Egoscue

EGOSCUE - Supine Calf & Hamstring Stretch

Cliff Scherb ·

Lie on your back with your knees bent

  1. Position 1: Take a strap or belt and loop it under the ball of one foot

  2. Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg

    • The straight leg should be lined up with the bent knee.

    • Keep your thigh/quad tight and toes pulled back

    • Your upper body should be relaxed throughout the e-cise, shoulders back on the floor

  3. Position 2: Loop the strap under the heel of the straight leg

  4. Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.

    • Lie on your back with your knees bent

    • Position 1: Take a strap or belt and loop it under the ball of one foot

    • Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg

      • The straight leg should be lined up with the bent knee.

      • Keep your thigh/quad tight and toes pulled back

      • Your upper body should be relaxed throughout the e-cise, shoulders back on the floor

    • Position 2: Loop the strap under the heel of the straight leg

    • Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.

      • Do NOT let the hip lift up off the floor

    • Hold as directed on your menu (30 to 60 seconds)

    • Switch legs and repeat both positionsDo NOT let the hip lift up off the floor

  5. Hold as directed on your menu (30 to 60 seconds)

  6. Switch legs and repeat both positions