Top 5 hamstrings stretch to correct posture
Hamstrings offer fundamental support for body posture. If they are shortened or contracted, the back muscles are exposed to extra tension. Doing Hamstring cardio exercises assume a special importance in the posture and respective correction, and must be done regularly. Benefits of stretching –
- Reduced muscle tension and a feeling of relaxation,
- Improves coordination and body awareness,
- Prevents injuries,
- Facilitates joint wear activities,
- Helps to progressively release blocked movements,
- Assists in muscle recovery after physical activity,
- Improves the elasticity of muscle fibers,
- Activates circulation.
We will then propose the top 5 of the hamstring stretches that will help you maintain a correct posture. They are safe, effective, and they should not be forced.
Stretching on the wall
Lie on the floor, next to a wall, box or door. Place the extended and relaxed lower limbs on the wall, basin and buttocks stable on the floor with the spine straight and in a neutral position. Hold this position for about 30 to 40 seconds. Repeat the process 3 times, associated with slow, deep and controlled breathing. Do not force the stretch.
Seated stretch with back support
This Hamstring hiit workout is perfect for people with little mobility or who have shortened hamstrings. To perform this stretch you must sit on the floor or in a chair with lower limbs extended. Back straight and supported with upper limbs at head level, promoting an erect posture. When you feel the stretch, hold the position for about 20 seconds and progress in time gradually, repeating the process 3 to 4 times. Starting the day with this stretch will gradually decrease your morning mobility and stiffness.
Stretching lying down using a towel
If you prefer stretching in a lying position, this is a good option for you. You just have to lie on the floor with one flat leg. Tighten the core and fix the pelvis by lifting the opposite leg, keeping it straight. Wrap a towel around the foot of the raised leg, using it to gently pull the leg, but without bending the knee. Once a stretch is being felt, hold the position for about 30 seconds. Change limbs and repeat 2 to 3 timers per leg. In order to be more comfortable, use a yoga mat or a soft surface to support your back.
Standing stretch with both legs extended
This stretching is only recommended for sportsmen or people who do not suffer from lumbar complaints or pathologies and who have good flexibility and mobility. Stand with both legs extended. Bend your torso and curl up to bring your chest towards your thighs and your hands towards your ankles or the ground. Do not bend your knees. Hold position for 20 to 30 seconds. Progress in stretching as the body releases movement. Repeat the exercise 3 times. Whenever this stretch causes pain in the lower back or spine, it stops and does not force.
Standing stretch using a support point
Stretching the hamstrings in this position can also be challenging and with excellent results in increasing flexibility, balance and improving posture, but it does require some control and body awareness. Stand with one limb in contact with the floor and the other on a support point, but both in extension. Right torso, bring the chest towards the thighs and the hands slide up to the ankles / feet or with the hands behind the back, shoulders back, project the chest towards the thighs. Avoid bending your knees. Hold the position for 20 to 30 seconds. Repeat the exercise 2 to 3 times for each leg.
When performing any of these stretches, we must always respect comfort, not exacerbating pain and maintaining controlled breathing and posture. Hamstrings tend to become rigid and shortened due to different daily postures.