Whether it be to modify an exercise, help you with your form and alignment, or push you a little bit harder, your instructor is always there to help at a Fifty 5 Fitness class. When attempting hamstring stretches, many clients tend to round their backs and shoulders. Did you know that you get less out of the exercise that way? This modification helps with form AND alignment to give you a better hamstring stretch and prevent any back or neck injuries.
START HERE (A):
Seated with your legs extended forward, loop a yoga strap, tie, or scarf around the undersides of your feet. Take a moment to sit up tall by pressing your sit bones down and reaching the crown of your head up. Engage your core slightly, and hold the strap as closely as you can, keeping your elbows near your ribs.
Movement (B):
Next, draw your elbows back as you tilt your belly button down towards your thighs. Keep a long back - no rounding allowed! Keep your attention on keeping your shoulders away from your ears as you lean forward and pull both sides of the strap towards you. Bonus points if you also push your feet towards the other side of the strap! Breathe into the backs of your legs as this can be an intense hamstring stretch. Our hamstrings tend to shorten over time when we do too much sitting or too much exercise without stretching. This is an excellent stretch to do after any exercise or going out walking!
Remember to hold this stretch for at least 30 seconds and try to breathe naturally during this time. Be aware of any shortening or holding of breath - if this happens to you, you may be unconsciously lifting your shoulders by your ears. Small bouts of stretching over time will increase your flexibility and reduce your chance of injury, and remember you can always multitask and do this while watching television! Having an in-person instructor is helpful to show you modifications like this one that can help you get more out of the time you spend exercising and stretching. Our instructors are all trained to assist you in your form and alignment - try out a Fifty 5 Fitness class today!
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