Enhancing Skills

Hurdler’s

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

Hurdler’s Stretch for legs and hips:

  1. Sit on the floor with your legs straight in front of you.
  2. Bend your left knee and bring the sole of your left foot to rest against your right inner thigh.
  3. Inhale and sit up tall, reaching your arms straight up overhead.
  4. Exhale and hinge forward from your hips, keeping your back straight, and reach your hands toward your right foot.
  5. Hold this position for a few seconds, feeling the stretch in your right hamstring and left hip.
  6. Inhale and sit back up.
  7. Exhale and hinge forward again, this time reaching your hands toward your left foot.
  8. Hold this position for a few seconds, feeling the stretch in your left hamstring and right hip.
  9. Inhale and sit back up.
  10. Repeat the movement, alternating between stretching toward your right foot and left foot, for 10-15 reps.

To reduce the difficulty, you can keep your knees slightly bent or place a cushion under your hips for support.

To increase the difficulty, you can hold the stretch for longer or reach further forward.

Reps:

  • Beginner: 10-15 reps
  • Intermediate: 15-20 reps
  • Advanced: 20-25 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Hamstring, Hip

Muscles used:

Primary:

Hamstrings

Secondary:

Hip Adductors

Tertiary:

Gluteus Maximus

Difficulty:

Advanced

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.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Find stuff?

Post Calendar

March 2024
S M T W T F S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

Categories