HAMSTRING
WALL STRETCH
CORRECT FORM
| 1)
Lying on the floor, place your right heel along the inside
door frame of the wall. Relax this leg completely and let
the wall support it.
2) Bend
your left knee. Use it to lift your buttocks in the air and
scoot slowly forward.
The more forward you scoot, the more of a stretch you will
get in your right hamstring muscles.
Keep your back rested and flat against the floor.
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3) When your buttock
reaches the wall, you will no longer be able to go further, unless
you scoot toward the inside of the door. Scoot far enough so that
your right heel is the only part of your body contacting the wall.
This way, you can scoot past the wall and get a greater stretch.
4) Hold at least 30 seconds.
5) Go into and out of
the stretch slowly.
MUSCLES
STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The goal is to
stretch and isolate the hamstrings. Often, the lower back is very
flexible, but the hamstrings are not. The lower back gets pulled on
by the tight hamstrings which connect indirectly via the pelvic bones.
Over-stretching the lower back and understretching the hamstrings
will not help.
Therefore, do not allow your right buttock to rise
off of the floor as you stretch further and further. Keeping your
buttocks on the ground will force all of the stretch to come from
your hamstrings, and protect your back at the same time.
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