Hamstring Stretches for Total Beginners (15 min routine)
199,290
Published 2022-07-04
Before yoga, I was a stiff office guy. In a forward fold, my hands didn't even reach my ankles much less my toes. When you're that stiff, flexibility can feel like an impossible goal, but if you follow Science of Stretching principles, you can make very real progress steadily.
CONTENTS - Skip to Poses Below (if you'd like)
00:00 Intro
00:22 Hamstring Anatomy
02:03 Beginners Modifications
03:24 When to Stretch
04:45 Wall Doll
07:36 Flamenco I
12:33 Side Leg Stretch
17:53 Pancake Pose
ANATOMY
The hamstrings are a set of three (plus one) muscles on the back of your leg, from pelvis to lower leg. If you reach behind and palpate the back of your leg, starting from the medial (inner) side, the first pair of hamstrings muscles are the “semi sister”, semimembranosus and semitendinosus.
The hamstrings are biarticular muscles as they cross and act upon two major joints: hips and knees.
* Semimembranosus
* Semitendinosus
* Biceps Femoris (x2 muscle bellies)
Download Hamstring Anatomy Worksheet (PDF): yogabody-yoga-teachers-college.s3.amazonaws.com/An…
Hamstring Contraction Actions: Hip extension, knee flexion, and to a lesser extent lateral and medial hip rotation. Tightness can limit anterior pelvic tilt and potentially lead to excess pressure in the spine during forward flexion movements.
STRATEGIES FOR SUCCESS (while stretching)
*2 minute minimum hold (5 max)
*Bent knee / straight knee are both options
*Avoid back-of-knee stretch feeling
*7 of 10 intensity max
*Inhale nose 1-2-3-4 / exhale mouth 8-7-6-5-4-3-2-1
WANT MORE?
* Science of Stretching Program: www.yogabody.com/stretching
* My podcast: www.LucasRockwoodShow.com/
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#hamstrings #hamstringstretch #stretchingexercises
All Comments (21)
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Remember to grab the PDF for the poses in the description above! Hope you find these poses helpful. Questions and suggestions are always welcome. Keep going! - Lucas @ YOGABODY
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I feel empowered by this video. My stiff legs have bothered me forever. Thank you!
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These videos are of the best quality teacher training and practical anatomy videos out there on YouTube right now. . Even when Lucas is just covering the rudimentary basic yoga stuff, I get a lot out of watching his instruction style; his cadence, intonations, subtle gestures, and none-cringy use of Mr. Skeleton.
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As someone who’s had steel bands for hip flexors my whole life your point about breathing is such a good reminder. Because I relate so well to your story about feeling nauseous when stretching it’s especially good for me to remember the breath work!
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I'm 60 years old and I've been doing the 21 day hip opening challenge since January (I just keep repeating it again and again as it is so beneficial!) and wanted something for my hamstrings as I'm doing Calisthenics and L sits still seem hard(almost impossible!) for me! Now I've found this, I'll try it for a few months and I'm hoping it will give me improved flexibility! I'll let you know! Thanks - very timely video!
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I have incredibly tight hamstrings and this is one of the best stretch videos I have done. Simple, explanatory and easy to do. Thank you!
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I found your video extremely helpful. Your instructions and explanations were clear and easy to understand, making it an excellent resource for beginners like me. Thank you very much for your time and effort in making this video. 🙏
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I have never done this type of stretching before. I'm glad I found your video
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I’ve recently committed on getting my splits?!? Im new to your channel so I don’t know if you already have a video, but I would love a video from you on stretches to get your splits! Thanks you for this session! I learned so much!
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Thank you Lucas and Mr. Skeleton🙏...i am a stiff as hell runner who will now commit, with all the other training that we as runners must commit too, to this hamstring stretches. I need this in my life!! Great video Lucas. I will give you feedback for sure. All the way from South Africa...
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I have been neglecting my stretches and have even been avoiding tasks that involve me to stretch my legs. I feel the tension in them. There is no pain, so I want to address this while I can do something about it! I want to be flexible 💪
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Very nice explanation. Detailed enough but very easy going.
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That door stretch is absolute murder. My entire body is shaking and fighting the stretch. So intense!
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You explain so well and u actually make anatomy simple. Love love your videos and stretches. Thank you.
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I so appreciate the care and detail of your instructions. Having an understanding of the body mechanics involved make following the stretch techniques so much more interesting and meaningful. Thanks!
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Thank you! I am really bad at stretching. Will try to make it 21 days in a row and try to measure my progress. I let you know how successful I am🤞
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Love these quick review videos. This one made me yawn and ready for bedtime. Thanks!
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Awesome moves! Thanks for sharing. Not sure how ads end up where they do but it was super jarring to have a blaring commercial in the middle of the practice (18:55), made it difficult to breath to relax 😉
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Thank you! This was really useful. Always ignored hamstring stretches due to the discomfort behind my knees. Also your explanations of how the muscles work and why the stretch is needed is appreciated instead of diving straight into the stretch.
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Absolutely brilliant! My hamstrings are like guiter strings, and doing my first ever stretch session after watching this! I have a nice floaty feeling now!😊
