Dryland Tip: Hamstring Stretch
To improve, we have found that stretching each muscle for 30 seconds daily will get you results. Of course you can stretch longer, but at least do 30 seconds. You should feel a stretch sensation, not pain. As with any exercise, if it causes your 'pain' – stop. The literature suggests static stretching impairs speed, power, and potentially endurance performance before performance. For this reason, stretching is best suited after workout. Moreover, for those with frequent calf cramps, newer research indicates tight hamstrings correlate with calf cramping, therefore hamstring stretching may be beneficial for people who frequently cramp.
Directions: Lie on your back. Bring one knee toward your chest and grasp behind your thigh with both hands. Keep the other knee bent. While holding the knee to your chest, straighten your knee until you feel a stretch on the back of your thigh. Hold for 30 seconds.
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