It’s one of many first stretches we be taught as we start our sporting careers. Nonetheless, so many people undergo life doing it basically flawed!

As a muscle group, the hamstring muscle groups of the posterior thigh are made up of Biceps Femoris (laterally), Semitendinosus and Semimembranosus (each discovered medially). These lengthy muscle groups are ideally oriented to supply highly effective actions in each flexing the knee and lengthening the hip. Significantly behind the knee, in case you go feeling round gently along with your fingers, you’ll quickly come throughout the robust and cord-like hamstring tendons.

For a lot of runners, it’s this space behind the knee that they attempt to really feel the ‘stretch’ or pretty intense burning sensation when performing their hamstring stretch of alternative. The classically flawed stretch is to raise the stretching leg, hanging it with a straight knee off a raised platform, The runner then leans the torso into the stretch after which pulls the foot into dorsiflexion.

The factor to recollect is that this ‘deep burn’ isn’t a hamstring stretch AT ALL! As a substitute, the extreme sensation you’re feeling behind the knee (even into the calf) is stress being utilized to the sciatic nerve.

Sciatic nerve mobilisation definitely has a spot in preserving sure runners functioning pain-free, however there are simpler technique of attaining this than a flawed hamstring stretch!

When instructing runners to really feel a simpler ‘true’ hamstring stretch, I take advantage of the variation I reveal within the video under…

In performing this stretch, you must obtain a powerful stretch within the muscle stomach of the hamstring muscle groups, in the midst of the again of your thigh – relatively than behind the knee, as you’d almost definitely really feel when the sciatic nerve is focused.

Now Add Rotation….

When you’ve familiarised your self with this new stretch and perfected the approach, it’s value contemplating the assorted methods by which we will bias the stretch in the direction of the medial and lateral hamstrings, relying what buildings we wish to goal particularly. Within the video under, I reveal how easy hip rotation can ‘transfer the stretch round’…

Have a go at these variations of a hamstring stretch and really feel how one can hit components of those necessary operating muscle groups that you just maybe couldn’t beforehand attain!

This mixed concentrate on appropriate approach and multi-planar stretching is a key a part of our widespread On-line Operating Approach Course (click on for restricted 50% low cost). It at all times amazes me what number of unhealthy habits we decide up as runners. The flawed methods by which we typically attempt to stretch is a good instance of this!