How to test hamstring flexibility?
Most people who have sedentary jobs usually end the day feeling stiffness in their back and legs. Hamstring muscles play an important role in this, and a simple elasticity test can show you how serious the issue is.
The goal of this test is to evaluate the stretching ability of the nerves and muscles in your lower back and back thigh (where your hamstrings are). To run it successfully follow these steps:
- He starts lying on the floor on his back on his back straight, arms on his sides and legs straight and outstretched.
- Raise a single leg as much as you can, but always keeping it in a straight line, that is: without bending the knee or ankle.
- Take a look for a person to look at you while you run the exercise, to know if you manage to raise it above 70 °.
- If your leg doesn't reach at least 70° (and you don't have any recent injuries) it's a sign that your hamstrings are stiff, and that they need to stretch.
5 exercises to increase hamstring flexibility
1. Fence stretching
- Start (standing or sitting) leaving one leg behind while stretching the other forward in a straight line in front of you.
- Lean forward from your hips, putting pressure on your buttocks and trying to bring your belly button as close as possible to your knee.
- Hold the sole of the foot with both hands, exerting a slight pressure on you. Don't double from your spine to reach your feet.
- Hold the posture for about 30 seconds and then switch sides.
- Run three repetitions of the exercise on each side.