A.Hamstring stretch
Benefit of exercise: to help maintain or increase length in the muscles at the back of the thigh
Equipment required: gym mat, gym towel– rolled along its length
Repetition: 4 times to the left then 4 times to the right
Hints and tips:
Keep head resting in contact with floor
Maintain neutral spine throughout movement – do not allow the lower back to over arch
If unable to get the knee in line with the hip, take the knee as far as possible and then straighten the knee
Do not “bounce” stretch position – hold static position
1 Starting position:Lie on your back with knees bent up and your feet flat on the floor at hip distance apart. Place a rolled towel around the sole of one foot, holding the ends of towel in each hand.
2 Movement / action:Raise the knee towards the chest. Once the knee is in line with the hip, straighten the knee as much as possible, utilising the towel to aid the movement.Hold this position for 30 seconds. Return the leg back to start position through the same movement line.
B. Front hip stretch
Benefit of exercise: to help maintain or increase length in the muscles at the front of the hip
Equipment required: gym matn Repetition: 4 times to the left then 4 times to the right flexibility exercises
Hints and tips:
Maintain neutral spine throughout movement – do not allow trunk to bend forward at hips
Do not “bounce” stretch position – hold static position
As you lean into your front leg, don’t let your knee move past your ankle. if it does, to correct this,move your front leg forward a little.
1 Starting position:Kneel on one leg, knee directly under the hip,with the back knee resting on the floor and the top of your shoe also resting on the floor. Hands on hips.
2 Movement / action:Keeping your trunk upright, lean into your front leg until you feel a stretch along the front of your back leg. Hold this position for 30 seconds. Return back to start position through the same movement line.