FLEXIBILITY FACTOR WITH 4 STRETCHES FOR HAMSTRINGS

THE FLEXIBILITY FACTOR WITH 4 STRETCHES FOR HAMSTRINGS

1. FRANKENSTEIN WALK- Extend your arms in front of you at shoulder level, palms down. Keeping your legs straight, take a step forward and kick the other leg up to hit your same side hand with your toes. Continue, alternating sides, for three rounds of 20 total steps.
2. AIR TO EARTH- Stand with your feet hip-width apart, toes forward, then reach both arms overhead and look up at the ceiling. Roll all the way down and reach your fingers toward the ground, letting your head hang between your arms. Repeat for 3 sets of 15 reps. If your hammies are tight, stand with your feet farther apart, moving them inward as you mobilize. If you are flexible, stand with your feet closer together and aim to get your palms on the floor and your nose to your knees.
3. LEG SWING- Stand sideways to a stable object and place one hand on it for balance. Shift your weight to the inside leg then swing your outside leg forward and back, keeping your hip loose and your leg as straight as possible. Do 3 sets of 15 total swings on each leg. If you are tight begin with your knee bent and perform lower swings. If you are flexible, try to kick higher while keeping your lower back and pelvis as neutral as possible.
4. WINDMILL- Step forward with your left leg and keep the knee soft as you hinge at the hips and reach your fingers toward the ground. Simultaneously raise your right leg behind you as high as you can. Don't lock out the knee of the leg on which you are standing. Lower the right leg and step it through. Continue, alternating sides, for 3 sets of 20 total steps. If you are tight. allow your standing knee to bend slightly in order to reach the ground with your fingers. If you are flexible, aim to touch your palms ton the floor with each step and raise your rear leg as high as you can.

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