Top 3 Mobilizations to Relieve Tight Hamstrings
3 Revolutionary Exercises to Combat Tight Hamstrings
Experiencing tight hamstrings is a common issue for many, leading to discomfort and limiting flexibility. Traditional methods like foam rolling and stretching often provide only temporary relief. This guide introduces three effective exercises designed to offer lasting solutions to tight hamstrings.
1. **Diaphragm Stretch**
The diaphragm stretch is not your typical hamstring exercise. It focuses on mobilizing the diaphragm through a series of breathing techniques, which indirectly affects the hamstrings. The process involves lying on your back, performing a bridged position with a posterior pelvic tilt, and executing forced exhalations. This method not only aids in stretching the diaphragm but also improves overall posture, which can release unwanted tension in the hamstrings.
2. **Posterior 45 Lunge Hip Circles**
This exercise targets hip mobility with a focus on the hamstrings. Starting in a posterior 45-degree lunge position, you'll perform hip circles while maintaining a straight target leg. Adding a self-applied distraction enhances the mobilization effect, shifting sensation from the knee closer to the hip and potentially relieving tension in the hamstrings more effectively.
3. **Tibial Nerve Glide**
The tibial nerve glide addresses the nerve supply to the hamstrings, offering a neuroanatomical approach to flexibility. It involves a seated or standing position where you actively engage in a series of leg and foot movements to create gentle tension on the tibial nerve. This exercise can improve the functional mobility of the hamstrings and provide relief from tightness.
Incorporating these exercises into your routine requires consistency and attention to your body's feedback. Assessing your hamstring flexibility before and after each exercise can guide you towards the most effective methods for your specific needs. Remember, achieving lasting flexibility is a gradual process that benefits from a holistic approach to movement and body mechanics.
\
👋🏻 Hi, I’m Taylor Kruse, a strength & mobility coach who’s passionate about jiu jitsu and neuroscience. I help you with daily exercise and recovery tips so that you can squash your pains and make those gains!
Whenever you're ready here's how we can help you:
- Follow structured programs to keep your joints healthy and your muscles strong even as you age by joining the Strength & Mobility Dojo
- Restore your brain-body connection by deliberately training your unique nervous system using the neurologic blueprint we provide in our specialty course, the Neuro Dojo
READY TO TREAT YOUR FITNESS LIKE A MARTIAL ART?
Follow our structured programs
We combine strength and conditioning with the tools of applied neuroscience. You'll be consistently practicing targeted joint mobility, vision and vestibular training, strength training and dynamic athletic movement that keep your body ready for any physical endeavor you wish to pursue. And, you'll have access to world-class coaches who can guide you.
