Hamstring Muscles: When to Strengthen & Stretch

More than we move our bodies, most of us move our fingers while using technology. ‘Modern-day sitting’ needs to be balanced out with ‘everyday activities’ that get us moving.

Too much sitting is not good for us

When sitting — the ‘chair’ is holding you up. The longer you sit, the weaker and stiffer your muscles become. Strong muscles are needed to prevent pain and mobility issues. Sitting weakens back muscles because we tend to slouch and lean against the back of the chair contributing to back pain.

Too much sitting causes the hamstring muscles to tighten and/or weaken, leading to the start of back pain and sciatica problems. Sometimes the hamstrings are tight and need to be stretched. At other times, your hamstring muscles need be strengthened.

Properly balanced hamstring and quad muscles can help prevent back pain

Correctly toned hamstring muscles pull your pelvis down and back. Having the right balance of tone between the quad and the hamstring muscles helps keep the pelvis in optimal alignment to avoid back pain. Also, strengthening the hamstrings supports the proper position of the spine and the pelvis. (For more about quad muscles, check out the article: Quad Muscles: How to Keep the Strong and Balanced)

Here are some exercises to help strengthen your hamstrings:

Dead Leg Lift:

Stand with your feet hip-distance apart
Hold dumbbells with your palms facing the body in front of the thighs
Pull your shoulder blades down your back
Lead with your sternum as you inhale
Exhale as you fold forward at the hip crease, bringing the hips slightly behind the ankles, lowering the dumbbells in front of the thighs until the body’s front is parallel to the floor
Return to the starting position by pressing your heels into the ground, engaging the glutes and hamstrings.

Repeat 10 times.

Glute Bridge:

Lay on your back with your knees bent and feet flat on the floor
Engage your core muscles as you press your heels down into the floor
Squeeze the glutes lifting the hips until the front of the body is one long line
Hold for 2-3 seconds
Lower the hips down

Repeat 10 times.

Note: This exercise can also be done holding one leg straight to the ceiling.

Donkey Kick:

Start on all 4’s
Raise one leg, while keeping the knee bent to 90 degrees until the thigh is parallel to the floor
Bring the knee down towards the floor without touching

Repeat 10 times.

Note: This exercise can also be done with a dumbbell behind the bent knee.

Reverse Plank:

Sit with your legs out straight in front and your feet hip-distance apart
Place your hands on the floor behind you, with the fingers pointed forward
Lift your hips until the front of the body is one straight line from the shoulders to the feet, with your heels pressing into the floor

Repeat 10 times.

Start with a few exercises every other day, building up to the recommended number of repetitions.

“Strong and balanced muscles are the best way to avoid misalignment and chronic pain in the body.”

REWARD: You will feel better, have less pain, and more energy to “enjoy life.”

Are you tired of living with pain?

Are your activities and daily choices determined by your level of pain?

Are you ready to change your life for the better and gain back your physical freedom?

My unique and custom designed approach comes from years of training, education and experience. Together, we will get you back to living pain free and enjoying life.

It’s never too late to try something new.

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