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EASY WAYS TO STRENGTHEN AND STRETCH YOUR HAMSTRINGS!

Hello everyone, welcome to PAYD weekly!

Today’s focus is on the hamstrings. Every time I teach a Pilates At Your Desk workshop I am asked about hamstrings, and specifically how to stretch them. So here are some of my tips + moves that will help you achieve hamstring harmony!

HAPPY HAMSTRINGS WHEN SITTING

The hamstrings attach at your sit bones (the two bones under your bottom) and at the back of your knees. When you sit up on your sit bones, have both feet flat on the floor, and with your knees at a right angle the hamstrings in a resting position.

Many of us adopt a sitting position where the bottom is tucked under. Sitting like this can contribute to what we may perceive as being ‘tight’ hamstrings. Although, in all likelihood, the issue is more that they need to be used more.

The other benefit to sitting up on your sit bones is that it sets a good foundation for your spine and means that you are more likely to stack the bones of the upper body well.

Now for some movements…

STRETCH THEM OUT

Pop a leg up on your chair. Make sure that both hip bones are facing forward and that one isn’t higher than the other (the lifted leg side might have hitched up, so lower it as best you can).

Flex your foot and toes back and then hinge forward from your pelvis (not your lower back - that just goes along for the ride). Come in and out of it a few times. Do both times.

Here is a video too.

SQUAT IN FRONT OF YOUR SEAT

Standing in front of your chair and squatting back to a hover above it is great because the seat enables your legs angled correctly. The bottom of the legs stay quite vertical and its the upper legs that move backwards and down.

Really dig into those heels to press your legs up to straight. If you lift your toes to do it this will help keep the weight in the heels which will make those hamstrings work harder.

PRESS ONTO YOUR HEELS

This is so simple and is really discreet - it barely looks like you are moving!

So, when seated press you heels into the ground. You should feel the back of your legs work.

Release and repeat a few times.

SIT BONE SQUEEZES!

Sitting up on your sit bones squeeze them together (you’ll bob up) and then release them. Repeat a few times

At the end stand up and have a wiggle. Wiggle your bottom and shake your legs out side to side.