DESCRIPTION
In this video we will focus on increasing the flexibility of the hamstrings.
Equipment: two tennis or lacrosse balls, strap or band, chair.
1) Myofascial Release
Rolling Out The Hamstrings
Start by taking a ball and placing it right below the bony prominence of your butt – this is where the hamstring begins. You can do one ball on each hamstring simultaneously as I'm doing, or do one side at a time. Sitting on the tennis balls move from side to side to break up any tense areas. After a few breaths, move the ball down about an inch to begin on a new part of the hamstring.
Flossing
Next we will incorporate the chair. In the same position we were just in, begin by extending your right leg and then bending the knee. This is called flossing the muscle and is a great way to break up knots by taking the knee through it's full range of motion.
2) Dynamic Warmup
From a standing position, draw your right knee up towards your chest and use your hands on the front of your shins to pull it in. Alternate side to side. Keep your back straight and don't bend your rooted leg or twist your hips.
Lying on your back, draw your right leg in towards your chest and lasso the strap around the sole of your foot. If you have a lot of tension in your hamstrings, you may want to keep the left knee bent. Throughout this movement you want your hips square and pelvis level. Starting with the right knee at the chest, straighten the leg and keep your foot as close to you as possible. Inhale and lengthen, exhale and bend.
3) Half or Full Splits Stretch
Come to a low lunge – right foot forward, left foot back. Straighten the right leg to what is called half splits pose, and use your hands to stabilize. If mobility allows, you can lower down into a full hanumanasana, or full splits pose. If you do, be sure you’re not rotating your left hip open or leaning on your right hip. This will take you out of the stretch, even if it looks like you are in deeper. Regardless of the variation you do today, you want to stretch the belly of the muscle, keep a straight spine and relax the face and jaw.
4) Paschimottana
In a full seated position, bring your legs straight out in front of you. Inhale the arms up overhead. As you do this, hinge at the hips and bring the belly toward the thighs. Rest here. Don't focus on whether or not you can touch or grab your toes. Inhale and lengthen, exhale and deepen.