4 Stretches To Loosen Up Your Hamstrings

As a dancer, stretching is crucial. I feel like hamstrings are one of those places that can get super tight super quickly, but feel so so so good when they're stretched out properly. Today I thought I would share a few quick stretches to help loosen up your hamstrings. As always, take it easy when your first starting to stretch - jumping into a stretch too quickly or too harshly will actually trigger a "stretch reflex" which can increase muscle tension and actually make you resist the stretch.

  • Forward Fold - Start by standing up straight with your feet in line, hip width apart. Bend over at the hips. As your hamstrings get looser, try to aim to put your hands on the floor or grab on to your calves and pull your head through. Hold for 30 seconds. 
  • Scissor Forward Fold - This time, instead of keeping your feet hip line, step one foot 2 feet forward and bend over. Hold for 30 seconds and then repeat on the other side. 
  • Hurdlers - Sit on the ground with one leg extended and the other leg bent, so your foot is near the extended knee. Fold over and reach to grab your toes. Repeat with the other leg extended. 
  • Sitting Forward Fold - Sit straight on the ground with your legs straight out in front of you. Bend forward at the hips and reach for your toes. If you want more of a lower back stretch as well, round your back and neck. If you want to feel the stretch higher in your hamstrings, try to keep your back flat and keep looking forward. 

As always you should be feeling these stretches, but if it's excrutiating come out of these stretches immediately. Also, make sure to follow up with some dynamic stretches to keep the blood flowing. Share any other hamstring stretches you guys love down below, I'd love to hear them. 



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