Hamstring Contract-Relax Technique

Hamstring Contract-Relax Technique

Here is another great way to improve flexibility of your hamstring by using a contract-relax stretching technique. .1๏ธโƒฃLay facing up (supine) and bring one leg up onto a wall. Make sure your back doesnโ€™t round- if so you can place a towel to keep your lordosis in order to maximize the hamstring stretch. 2๏ธโƒฃContract your hamstrings by pushing into the wall with your heel for 5-7 seconds, follow this by pushing your knee into more extension until a desired hamstring stretch is felt. 3๏ธโƒฃRepeat... . ๏ฟฝTo isolate the lateral hamstrings Bicep Femoris long and short head you can do this by internally rotating your legs so that your toes medially. ๏ฟฝIf your goal is to stretch the medial hamstrings- Semimembranosus and semitendinosus then you can externally rotate your legs so that your toes are point out. . ๏ฟฝIf you are feeling a stretch below your knee, you may actually be stretching nerves! This is fine if your goal is to tension your neural tissue, however this will limit a hamstring stretch. You can minimize this by pointing your toes away from you (Plantarflexing your ankle).
Exercise Library