Integrative Flexibility Continuum for Overactive Hamstrings

One day while speaking to one of the countries leading orthopedic surgeons, the concept of healthy hamstrings being the key to optimal athletic performance came up.  I found it interesting that given how different our backgrounds were, we ultimately came to the same conclusion. The muscles on the back of your leg are at the forefront of your performance. Here are some basic movements to keep your hammies happy.

Inhibit the hamstrings via foam rolling.

Roll for 45-60 seconds per leg.

Roll for 45-60 seconds per leg.

Lengthen the hamstrings via static stretching.

Stretch for 30-45 seconds per leg.

Stretch for 30-45 seconds per leg.

Activate the hamstrings with contract with some isometrics.

Push into the rope with 25% of your strength for 6 seconds, then relax. Do 6 contractions per leg.

Push into the rope with 25% of your strength for 6 seconds, then relax. Do 6 contractions per leg.

Integrate the work you have done with alternating forward lunges.

Do 12-20 alternating lunges per leg.

Do 12-20 alternating lunges per leg.

Do the full continuum on one leg, and then the full continuum on the other for best results.