Enhancing Skills

Hamstring Supine

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The supine hamstring stretch is a simple exercise that helps to stretch the hamstrings, the muscles located on the back of the thigh.

Proper form:

  1. Lie flat on your back with your legs extended.
  2. Lift one leg up, keeping it as straight as possible.
  3. Reach behind your thigh with both hands and gently pull your leg towards your chest.
  4. Hold the stretch for 20-30 seconds, feeling the stretch in your hamstrings.
  5. Release the stretch and repeat with the other leg.
  6. Continue alternating between legs for the desired number of repetitions.

How to reduce difficulty: If you find the stretch difficult, you can try bending your knee slightly and pulling your thigh towards your chest.

How to increase difficulty: To increase the intensity of the stretch, you can use a resistance band or towel to pull your leg towards your chest.

Number of reps: Beginner: 2 sets of 10-12 reps per leg Intermediate: 3 sets of 12-15 reps per leg Advanced: 4 sets of 15-20 reps per leg

Estimated time for exercise: 2-3 minutes

Body Group:

Legs

Muscle Group(s):

Hamstring

Muscles used:

Primary:

Hamstrings

Secondary:

Gluteus Maximus

Tertiary:

None

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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