On #maintenancemonday,  I try to help you give your bod a little extra TLC. This week, I show you a way (WAY) more effective hamstring stretch!

As usual, frequently when I use the word ‘stretch’ I really mean a mobilisation, or a dynamic stretch (not a static stretch). Feel free to catch up on my older tirades on why your stretching routine is bogus…

This hamstring ‘mobilisation,’ then, fits the bill for doing things smarter, not harder. By starting the move with a little ‘nerve flossing’ of the sciatic nerve, and then by using the hamstrings’ opposing muscle — our friend the quads — to initiate the lengthening of the hamstring muscle, you will find you get a better range of motion with less effort. And, unlike a static stretch, you can do this one before training (after a little warming up).

Trust me. If you have angry, jerk hamstrings, this could be a gamechanger for you!!

A Better Hamstring Stretch

When to do this: After a light warmup, before a workout, practice, or bout to increase your mobility and range of motion.

Sets/Reps: 

• 10 ankle circles each direction
• 10 bend/straighten while supporting your leg
• 10 bend/straighten without support
• Repeat on the other leg

Remember to keep your head lifted off the ground, chin gently tucked in, throughout.

Feel free to ask questions in the comments below, or let me know how this movement works for you!

xo Booty Quake

PS: If the rest of you needs some TLC too, you can get all of the #maintenancemonday videos here.