Hamstrings
When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
Laying flat with a relaxed neck, pull knee into chest. For a deeper stretch you can bend the neck, reaching for knee to forehead.
Part 1- Begin sitting on a box or hard surface, where your feet can dangle. Place a lacrosse ball or worm on a tender spot on the hamstrings. Allow the weight of your leg to smash into the ball.
Part 2- With the ball in a tender spot extend the foot up. Repeat in the same spot minimum 3 times or until the discomfort is diminished. Repeat on ALL tender spots of the hamstring.
On the floor separate legs, leaving the back one straight out and the front one bent at a 45 degree angle. You may support yourself with both hands out in front of you. Picture shown is a upright pigeon. Make sure sit down on to your sit bones as much as you can. Keep shoulders back. To deep this movement walk your hands forward and rest your forehead on the floor.
Begin in a sitting position with both legs straight out in front of you. Keeping your back straight pull one knee in towards your chest. Bring your foot up so you can cradle knee and ankle with your arms. Keeping the front knee flat on the ground gently draw the leg closer to your torso. Hold for 60 seconds, then repeat on other leg. *You should feel the stretch in the hamstring, glutes and lower back.
Part 1- Lay flat on the floor with knees bent, hands flat on the floor at your sides, shoulder pinned down to the floor, and neck neutral and straight. ** DURING BRIDGE MOVEMENT KEEP NECK STRAIGHT AHEAD AND NEUTRAL AT ALL TIMES!!!
Part 2- Driving through the heels, while keeping shoulders pinned flat on the ground, raise your hips to be in line with knees and chest. Hold for 20 seconds, slowly lower back down to the ground and repeat 5 times. ** DURING BRIDGE MOVEMENT KEEP NECK STRAIGHT AHEAD AND NEUTRAL AT ALL TIMES!!!
Laying on your stomach, with legs straight behind you, bring one leg up to a 45 to 90 degree angle. Place foam roller under bent leg.
Place your foot on a box or other raised surface, bend at the waist until you begin to feel a stretch in the back of your leg. Hold there for 60 seconds, then release. Repeat on other leg.