RECOVERY – POSTERIOR CHAIN – HAMSTRINGS

RECOVERY – HAMSTRINGS

MOBILIZATION – MASSAGE, ROLLING & STRETCHING

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller . 
  • Supine & Standing Stretches + Massages .
    (1) Foam Roll Massage: 0:50
    – 20-30 rolls; point toes away and turn foot on different angles to hit all 3 hamstring muscles
    (2) Small Ball Massage: 1:25
    – Sit on hard chair or box
    – Ischaemic Compression: for 20-30 sec
    – Soft Tissue Stripping: side to side for 20-30 reps to break away adhesions and tight spots
    – Myofascial Release: extend the lower leg 20-30x keeping ball pressure on the tight spot or trigger point
    (3) Supine Banded PNF Stretch: 2:40 mark
    – lying on your back with band looped over ankle; straight leg
    – Let the band pull you into stretch and hold for 20 sec
    – the push against the band for 5-10 seconds at 60-80% strength
    – relax and let the band pull you into a stretch for 20 sec
  • Hamstring Release Techniques . 
    (1) Myofascial Release with Ball: 3:00
    – Sitting on a hard surface; light movement to warm-up; apply pressure to tight spots
    – Inhale fully and exhale in a relaxed manner for 60 sec to engage the parasympathetic nervous system
    – Apply a shear force moving the knee side to side; a shear force works perpendicular to the line of fibers
    (2) Pin and Stretch: 6:00
    – place ball on tender area
    – extend leg 5x and hold for 10 seconds
    – repeat the length of the hamstrings

  • Medial Hamstrings – Semitendinosus & Semimembranosus .
    – Hold on tender spots
  • Biceps Femoris – Short Head .
    – externally rotate the leg
  • Hamstring Roll .
    (1) Hold on Trigger Points – Rock and Baby Roll
    (2) Cross Leg – Target Medial Hamstring

  • Top 4 Hamstring Stretches for Sciatic Nerve Tension Problems .
    – Do you get tightness and pain behind the knee or the calf when you try to stretch your hamstrings? The key is to take out the sciatic nerve component.
    – isolate hamstrings by removing neural tension; pointing toes away not up; bent knee not straight leg; neutral spine not bending
    (1) Standing 1 foot on bench – neutral spine; point toes away (plantar flexion); bend knee; chest forward
    (2) Kneeling on the floor – same as (1) above
    (3) Supine – lying on your back foot on Post or Door Frame – same technique as (1) above
    (4) Supine – lying on your back using Band or Yoga Strap – same technique as (1) above
  • Supine & Standing Stretches + Massages .
    (1) Foam Roll Massage: 0:50
    – 20-30 rolls; point toes away and turn foot on different angles to hit all 3 hamstring muscles
    (2) Small Ball Massage: 1:25
    – Sit on hard chair or box
    – Ischaemic Compression: for 20-30 sec
    – Soft Tissue Stripping: side to side for 20-30 reps to break away adhesions and tight spots
    – Myofascial Release: extend the lower leg 20-30x keeping ball pressure on the tight spot or trigger point
    (3) Supine Banded PNF Stretch: 2:40 mark
    – lying on your back with band looped over ankle; straight leg
    – Let the band pull you into stretch and hold for 20 sec
    – the push against the band for 5-10 seconds at 60-80% strength
    – relax and let the band pull you into a stretch for 20 sec

  • Supine Stretch . 
    – Banded Dynamic & PNF
    (1) Banded Straight Leg – Dynamic Stretch: apply tension to leg; do 10 straight leg kicks from floor to overhead
    (2) Banded Straight Leg – Static Stretch Overhead: hold for 10 seconds
    (3) Banded Bent leg – Static Stretch Overhead: hold for 10 seconds
    (4) Repeat Step (1)
  • Sitting Spread-Eagle Stretch . 
    – Also includes stretching for the Groin
  • Hamstring Wall Stretch .
    – Static Stretch

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