The One Exercise for Tight Hamstrings
Thank you to wayhomestudio and freepik.com for the thumbnail image.
Please remember that this advice is general in nature and may not consider your personal situation and circumstances. It's always important to consult with a healthcare professional first to determine if this exercise is suitable for you.
I am constantly searching for new, convenient, and accessible home exercises for myself and my patients. Recently, I stumbled upon an exercise that is so simple yet effective in relieving tight hamstrings that I couldn't resist writing a short article to share it with you.
This exercise can be particularly helpful if you experience any of the following:
Inability to touch your toes while standing.
Tightness in your hamstrings.
Poor performance in the "sit-and-reach" test.
Discomfort in your lower back that is diffuse, broad, or non-specific.
“The one exercise” is a simplified Elephant Walk.
You can find my video demonstrating it here!
(the link takes you to my videos page)
Before you begin, stand up straight and attempt to touch your toes. Take note of how far you can reach, the degree of knee bend, and the amount of tension and pulling you feel in your back, hamstrings, and calves.
Now, allow your knees to bend as much as necessary and grab onto your toes (not just the big toe). This grip will help anchor your position, allowing us to relax our hands.
Next, using both legs, gradually straighten your knees. Be careful not to push through any pain, but you can apply gentle pressure to the point of feeling resistance. If this cue is challenging, visualize pushing your glutes higher into the air.
Perform 10-20 repetitions of this movement.
Once you've completed the exercise, stand back up and take a moment to settle. When you feel ready, attempt to touch your toes again. You should notice that you can reach further with less discomfort.
Congratulations, you're all done!
Incorporating this simple exercise into your routine can be a great way to address tight hamstrings and improve your flexibility. Remember to listen to your body and adjust the intensity according to your comfort level.
If you have trouble with this exercise then you can book in here with me to find out why.
Safe exercising!
-Russ
