Happy Hamstrings I
So what do we actually mean when we talk about the Hamstrings...? Without totally geeking out and giving you a full-on anatomy lesson, the hammies are the 3 muscles that run down the back of each thigh. Starting from the base of the pelvis at the ischial tuberosity (don't even ask), they cross the knee joint and end in the lower leg. They are responsible for flexing the knee (for walking and running), extending the hips (for folding forward) and are also considered postural muscles (to hold you upright). Basically they are a big deal, and you need to start giving them some love and attention.
Unfortunately loads of people suffer with tight hamstrings. If you spend a lot of the day sitting down or standing without taking the hamstrings through their full range of motion, (where are your priorities!) chances are yours are tight too. But that’s not all...if they are tight, they are probably weak. And if that hasn't rained on your parade enough...tight, weak hamstrings can be linked to lower back pain and knee problems.
But do not despair lovely people, I am not here to make you feel bad about yourselves. The good news is that it's never too late to show your hamstrings some TLC and that is exactly what we are going to do. Below are my favourite hamstring strengtheners for you to have a crack at. Go easy on yourself, don't push/force/grimace and make sure you work with your breath. (Hamstring stretches coming up in part II, so those with a short attention span don't get bored).
Kneeling Series:
Start on all-fours with hips aligned over your knees and shoulders over your wrists. Tuck your tail bone underneath to lengthen your lower back and pull your belly and front ribs in. Extend your right leg back, toes just an inch from the ground. Check that hips are squared and keep equal weight in both hands. Squeeze the back of the leg as you lift it to hip height (no higher). Inhale to lower toes to the mat and exhale to squeeze and lift.
Remember, this is an exercise to strengthen the back of the leg - if you take the leg up super high, chances are you are not engaging the muscles properly and are probably arching your lower back. You should able to balance a glass of champagne on your lower back without spilling a drop (so maintain that tuck!).
The set-up for this exercises is the same as above. As you inhale float the knee an inch off of the ground, then exhale to press the heel up towards the ceiling. The knee stays bent at 90 degrees throughout and again, we are squeezing the muscles in the back of the leg. Aim for 8-10 reps on each leg for each exercise, and try for 2-3 sets (8-10 on the right then on the left = 1 set).
As it is hard to isolate just one muscle or muscle group (its all connected after all), these exercises will also work your glutes (bonus!). If you have problems with the wrists or elbows you can do both of these on the forearms, with your elbows underneath the shoulders.
Incline Plane Lifts/Reverse Plank:
this beast has many names...reverse plank, incline plane, purvottonasana...but regardless of what you call it, its a really effective strengthener for the legs. Start sitting with the legs out in front of you, and inwardly rotate your thighs and point the toes. Hands are behind you, fingers pointing towards you (never away!). Tuck the tail bone slightly (yes, to lengthen your lower back), and draw the belly in. As you lift the hips up, you are aiming to get the soles of the feet flat to the ground. If this doesn't happen straight away do not worry, keep at it, it'll come with time. Keep looking straight ahead. Inhale as you lower, exhale as you lift. Repeat 8-10 times.
The alternative is to lift the hips and hold for 5 breaths (for those that are interested this is what we do in the Ashtanga Primary Series...). You only take the head back here if it feels ok for your neck. If it doesn't feel ok, you don't do it - its not worth angering your delicate cervical spine for.
Bridge & Single Leg Bridge:
For a bridge, start lying down, feet hip width apart, arms at your sides. Tuck the tailbone underneath to bring the lower back in contact with the mat, then bring the weight into your heels as you lift the hips up. Maintain that tuck as you lift and lower the hips. As it is a strengthening exercise we are not using our full range of motion here, so even if you can get the hips up high into a lovely backbend, focus on working with a long lower back and keeping the hips lower.
For the single leg variation, lift the hips, then inhale to bring one leg into table top and hold for a few breaths, then change. Make sure the hips do not tilt or drop. Really use the supporting leg (and a little bit of core!) to keep the hips still. Keep your shoulders relaxed and let the legs do the hard work.
Prone Series
Last but not least...the prone/front lying series. Super effective for strengthening hamstrings (and glutes and lower back) and involve lying down so they are my favourites to do! Relax the forehead down and press the pubic bone into the floor. At the same time draw the belly in and keep it engaged throughout. Reach away through the toes.
Option one: Lift one leg and hold for 5 breaths, then change and do the other leg. Alternatively lift one leg on the inhale and lower it on the exhale. Stick with this option if you have lower back sensitivity/problems.
Option two: Gets slightly stronger, and involves lower back strength...so stick with option one for as long as you need to. Prep as above then float both legs up hip width apart and hold. To up the intensity draw the legs together and engage your pelvic floor too.
Option three: Builds on from option two. With both legs lifted (knees and thighs off the ground) as you exhale bend one leg, then inhale to extend . Alternate left and right (8-10 reps each). Take childs pose afterwards to stretch your back.
Et Voila. A few ways that you can strengthen those hamstrings. Once you have done these you will reallllly need to stretch them out, so stay tuned for part two!
Big love
Emma xxx
(first published in August 2017 & migrated over from emmalouiseyoga.com)