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Hamstring Stretches

Two static stretches for the hamstrings

Tags: middle school, stretches & strength, static stretches

Instructions:

Standing Hamstring Stretch:

  1. Cross one foot over the other and reach up towards the sky with both arms.
  2. Counting down from ten, slowly bend forward at the hips until the upper body is as low as it can comfortably go, with the arms reaching toward the toes.
  3. Breathe fluidly and try reaching a bit farther on each exhale.
  4. Slowly return to an upright stance.
  5. Repeat on the other leg.

Floor Hamstring Stretch:

  1. Lying on the back, raise one leg as high as it will naturally go; keep the other leg flat on the ground.
  2. Grasp the raised leg at the back of the thigh, just below the knee, and pull it gently towards the upper body until you feel a good stretch through the hamstrings.
  3. Breathe deeply and stretch the raised leg a little closer to the body on each exhale.
  4. Repeat the stretch on the other leg.

Performance Points:

Standing Hamstring Stretch:

  • Keep the back knee straight throughout the stretch.
  • Reach toward the toes only as far as is comfortable.
  • Relax the neck and let the head hang down.
  • Keep the toes and the knees pointing forward.

Floor Hamstring Stretch:

  • Keep both legs as straight as possible.
  • The hips should remain on the ground.
  • The torso and neck should be relaxed and the head should stay on the ground.
  • Flex the toes toward the shins to feel more of a stretch.
  • Avoid bouncing or overstretching.

Training Specifics:

When: During the post-workout, cool-down routine

Duration / Reps:

Standing Hamstring Stretch:

  • For each leg, count 10 seconds as the torso folds forward, then hold for 20 seconds

Floor Hamstring Stretch:

  • Hold for 30 seconds on each leg

Benefits:

  • Improves flexibility of the hamstrings

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