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Rope Hamstring Stretch Series
This is an excerpt from Personal Best Running by Mark Coogan,Scott Douglas.
Why to Do It
Having strong, healthy hamstrings helps prevent them tearing or straining when you run. Lengthening your hamstrings can also help prevent knee pain and pelvic rotation, which can lead to many running injuries.
Straight Leg Hamstring Stretch
How to Do It
Lie on your back with one knee bent and the foot flat on the ground. Make a loop with the rope and place it around the bottom of the straight leg’s foot. Use your quads to lift your leg as far as you can; your foot should aim toward the sky. Take the ends of the rope with both hands and climb the rope with both hands while keeping tension on the rope. Use the rope for some gentle assistance at the end of the stretch. Return the straight leg to the ground to complete one rep. Each rep should take only a few seconds. Do 10 reps on each leg.
Outer Hamstring Stretch
How to Do It
Start the same as the straight leg hamstring stretch, except once you have a loop around your foot, wrap the rope around your leg so it turns your foot inward. Now do the same motion as the straight leg stretch with your foot pointing inward. Do 10 reps on each leg.
Inner Hamstring Stretch—Medial (Inside)
How to Do It
Start the same as the straight leg hamstring stretch, except once you have a loop around your foot, wrap the rope around your leg so it turns your foot outward. Now do the same motion as the straight leg stretch with your foot pointing outward. Do 10 reps on each leg.
SHOP
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