Tight Hamstring Routine .
– keep toes pointed away to not tension the sciatic nerve
(1)Supine – Hold back of Thigh: extend the knee; opposite leg foot on floor with knee bent
(2) Supine – Hold back of Thigh: extend the knee and pull towards head; opposite leg foot on floor with knee bent
(3) Supine – Leg lift from the Floor: active range of motion; opposite leg foot on floor with knee bent
(4) Sitting on Floor – legs extended with slight bend in knees: hold the ankle and extend and flex the knees
(5) Sitting on Floor – legs extended: hold toes and rock forward and back
(6) Standing – Staggered feet RDL: movement
(7) Standing – 1-leg RDL: movement
YOUTUBE VIDEOS
How Neural Tension Influences Hamstring Flexibility . Reinold
– often with Hamstring flexibility it’s neural tension not tightness in the muscle
– Supine – Leg Raised: hands behind the thigh; flex and extend the ankle 5-6x
Posterior Chain Sciatic-Tibial Nerve Flossing . Keeley
– this is for the Sciatic Nerve Part 1 Flossing at the knee: hands behind the thigh; flex and extend the knee; can add a band for more tension Part 2 Flossing at the ankle: hands behind the thigh; flex and extend the ankle; can add a band for more tension