instagram story viewer > #HamstringStretch

#HamstringStretch

Posts
LEG DAY WARM-UP | DYNAMIC STRETCHES Don’t skip this. Your lifts, joints & knees will thank you. Perform any 5-6 of them before your leg day Move slow → controlled → full range Leg Swings - 20 reps each leg Side Leg Swings - 20 reps each side Hip Openers - 10-12 reps each side Hip Closers - 10-12 reps each side Deep Squat Reaches - 10 reps Squat to Hamstring Stretch - 8-10 reps Forward Lunge → Hamstring Stretch - 8 reps each side Side-to-Side (Lateral) Lunges - 10 reps total 90/90 Hip Stretch - 20-30 sec each side WHY THIS MATTERS: • Opens hips before loading • Activates glutes & hamstrings • Improves squat depth • Reduces knee & lower-back stress • Better performance = better results TIP: Warm-ups aren’t cardio. They’re prep. Move with intention, not speed. Save this. Do it before every leg day. Train smarter
LEG DAY WARM-UP | DYNAMIC STRETCHES Don’t skip this. Your lifts, joints & knees will thank you. Perform any 5-6 of them before your leg day Move slow → controlled → full range Leg Swings - 20 reps each leg Side Leg Swings - 20 reps each side Hip Openers - 10-12 reps each side Hip Closers - 10-12 reps each side Deep Squat Reaches - 10 reps Squat to Hamstring Stretch - 8-10 reps Forward Lunge → Hamstring Stretch - 8 reps each side Side-to-Side (Lateral) Lunges - 10 reps total 90/90 Hip Stretch - 20-30 sec each side WHY THIS MATTERS: • Opens hips before loading • Activates glutes & hamstrings • Improves squat depth • Reduces knee & lower-back stress • Better performance = better results TIP: Warm-ups aren’t cardio. They’re prep. Move with intention, not speed. Save this. Do it before every leg day. Train smarter
GIÃN CƠ – ĐỪNG ĐỢI ĐẾN KHI ĐAU MỚI LÀM! 🧘‍♂️ Lịch trình dày đặc: nào là tạ, nào là đá bóng, rồi lại thêm 8.000 bước chân mỗi ngày... Cơ thể bạn có đang "kêu cứu" vì căng cứng, mỏi vai gáy hay nhức lưng không? Dù bạn là một "gymer" chính hiệu, hay chỉ đơn giản là dân văn phòng ngồi máy tính 8 tiếng/ngày, thì việc giãn cơ cũng quan trọng như cách chúng ta nạp năng lượng vậy. Chỉ cần dành vài phút mỗi sáng hoặc sau buổi tập, bạn sẽ thấy cơ thể "dễ thở" và linh hoạt hơn rất nhiều. Không cần làm hết cả list đâu, hãy chọn vài bài bạn thấy thoải mái nhất nhé: ✨ Danh sách "cứu cánh" cho cơ thể: Giảm căng lưng & vai: Child Pose, Cobra Pose, Back Rolls. Cải thiện độ linh hoạt chân: Quad Stretch, Hamstring Stretch, Pigeon Pose. Cải thiện vận động: Downward Dog, World’s Greatest, Deep Squat, 90/90’s. Giảm mỏi cổ chân: Ankle Rocks, Tibialis Stretch. Giãn hông: Abductor Stretch, Butterfly Pose, 90/90’s Foot Lifts. (Lưu lại ngay để mỗi khi thấy người "cứng đơ" là có sẵn bài tập để giải tỏa nhé!) Dành 5-10 phút thôi, nhưng bạn sẽ cảm ơn cơ thể mình sau đấy đấy. Đừng quên gửi cho người đồng nghiệp hay kêu ca "mỏi lưng" bên cạnh bạn nhé! 😉 . . #flexibility #stretching #healthylifestyle #vănphòng #gymlifestyle #recoveryjourney #yogaforathletes #HungStudio #ThưGiãn
GIÃN CƠ – ĐỪNG ĐỢI ĐẾN KHI ĐAU MỚI LÀM! 🧘‍♂️ Lịch trình dày đặc: nào là tạ, nào là đá bóng, rồi lại thêm 8.000 bước chân mỗi ngày... Cơ thể bạn có đang "kêu cứu" vì căng cứng, mỏi vai gáy hay nhức lưng không? Dù bạn là một "gymer" chính hiệu, hay chỉ đơn giản là dân văn phòng ngồi máy tính 8 tiếng/ngày, thì việc giãn cơ cũng quan trọng như cách chúng ta nạp năng lượng vậy. Chỉ cần dành vài phút mỗi sáng hoặc sau buổi tập, bạn sẽ thấy cơ thể "dễ thở" và linh hoạt hơn rất nhiều. Không cần làm hết cả list đâu, hãy chọn vài bài bạn thấy thoải mái nhất nhé: ✨ Danh sách "cứu cánh" cho cơ thể: Giảm căng lưng & vai: Child Pose, Cobra Pose, Back Rolls. Cải thiện độ linh hoạt chân: Quad Stretch, Hamstring Stretch, Pigeon Pose. Cải thiện vận động: Downward Dog, World’s Greatest, Deep Squat, 90/90’s. Giảm mỏi cổ chân: Ankle Rocks, Tibialis Stretch. Giãn hông: Abductor Stretch, Butterfly Pose, 90/90’s Foot Lifts. (Lưu lại ngay để mỗi khi thấy người "cứng đơ" là có sẵn bài tập để giải tỏa nhé!) Dành 5-10 phút thôi, nhưng bạn sẽ cảm ơn cơ thể mình sau đấy đấy. Đừng quên gửi cho người đồng nghiệp hay kêu ca "mỏi lưng" bên cạnh bạn nhé! 😉 . . #flexibility #stretching #healthylifestyle #vănphòng #gymlifestyle #recoveryjourney #yogaforathletes #HungStudio #ThưGiãn
🏃‍♂️ Lari bukan cuma soal menambah jarak. Kalau badan mulai terasa kaku setelah lari, jangan selalu ditambah dengan latihan yang lebih berat. Coba luangkan beberapa menit untuk mobility & stretching seperti gerakan di video ini. Fokus terutama pada: ✅ ankle ✅ hip ✅ hamstring ✅ quad ✅ punggung 🔥Nama gerakannya : Child’s Pose Cobra Pose Downward Dog Deep Lunge Quad Stretch World’s Greatest Stretch Ankle Rocks Pigeon Pose Tibialis Stretch 90/90 Hip Switch Foot Lifts Hamstring Stretch Lateral Flexion Abductor Stretch Butterfly Pose Deep Squat Back Rolls Nggak perlu lama. Yang penting rutin dan sesuai kebutuhan tubuh. Karena pelari yang kuat bukan cuma yang bisa lari jauh… Tapi yang tahu cara menjaga tubuhnya tetap siap untuk lari berikutnya. 💪🏃‍♂️ Simpan Reels ini buat rutinitas setelah lari. Kalau kamu ingin belajar strength training + latihan pendukung lari agar lebih kuat dan minim risiko cedera, cek Ebook Kuat Sebelum Ngegas di link bio. #runnersrecovery #strengthtraining #pelariindonesia #stretching #mobilitytraining
🏃‍♂️ Lari bukan cuma soal menambah jarak. Kalau badan mulai terasa kaku setelah lari, jangan selalu ditambah dengan latihan yang lebih berat. Coba luangkan beberapa menit untuk mobility & stretching seperti gerakan di video ini. Fokus terutama pada: ✅ ankle ✅ hip ✅ hamstring ✅ quad ✅ punggung 🔥Nama gerakannya : Child’s Pose Cobra Pose Downward Dog Deep Lunge Quad Stretch World’s Greatest Stretch Ankle Rocks Pigeon Pose Tibialis Stretch 90/90 Hip Switch Foot Lifts Hamstring Stretch Lateral Flexion Abductor Stretch Butterfly Pose Deep Squat Back Rolls Nggak perlu lama. Yang penting rutin dan sesuai kebutuhan tubuh. Karena pelari yang kuat bukan cuma yang bisa lari jauh… Tapi yang tahu cara menjaga tubuhnya tetap siap untuk lari berikutnya. 💪🏃‍♂️ Simpan Reels ini buat rutinitas setelah lari. Kalau kamu ingin belajar strength training + latihan pendukung lari agar lebih kuat dan minim risiko cedera, cek Ebook Kuat Sebelum Ngegas di link bio. #runnersrecovery #strengthtraining #pelariindonesia #stretching #mobilitytraining
“My Three Favorite Minimalist Restorative Yoga Postures 1. Heart and hip opener: Rolled blanket along the spine. Folded blankets wedged under outer legs. 2. Hamstring stretch: Rest one leg on the wall with the other extended on the floor through the doorway. Be sure to do both sides! 3. Lower Back Release: Support calves on couch, chair, bed, etc with knees bent. I like to roll a towel or blanket under my neck to cradle the cervical spine. Enjoy!” Thank you for sharing your practice with us @maryhorneyoga
“My Three Favorite Minimalist Restorative Yoga Postures 1. Heart and hip opener: Rolled blanket along the spine. Folded blankets wedged under outer legs. 2. Hamstring stretch: Rest one leg on the wall with the other extended on the floor through the doorway. Be sure to do both sides! 3. Lower Back Release: Support calves on couch, chair, bed, etc with knees bent. I like to roll a towel or blanket under my neck to cradle the cervical spine. Enjoy!” Thank you for sharing your practice with us @maryhorneyoga
Want a better stretch? Stop just pulling. For the couch stretch and hamstring stretch, try actively contracting the opposite muscle while you stretch. This helps create a stronger, more controlled stretch and can improve your mobility and range of motion over time. 👉 Don’t force the stretch, control it, contract, breathe, and relax. COMMENT “STRETCH” I will send over free stretching exercises pdf for lower body. #Mobility #Stretching #CouchStretch #HamstringStretch #Flexibility
Want a better stretch? Stop just pulling. For the couch stretch and hamstring stretch, try actively contracting the opposite muscle while you stretch. This helps create a stronger, more controlled stretch and can improve your mobility and range of motion over time. 👉 Don’t force the stretch, control it, contract, breathe, and relax. COMMENT “STRETCH” I will send over free stretching exercises pdf for lower body. #Mobility #Stretching #CouchStretch #HamstringStretch #Flexibility
MORNING MOBILITY ROUTINE 🌅 A simple full-body mobility flow to loosen up, get your body moving, and start the day feeling good. 1️⃣ Cat-Cow Stretch — 8–10 reps 2️⃣ Deep Lunge to Hamstring Stretch — 8–10 reps/side 3️⃣ World’s Greatest Stretch — 6–8 reps/side 4️⃣ Puppy Pose to Cobra — 8–10 reps 5️⃣ 90/90 Windshield Wipers — 8–10 reps Move slowly, breathe deeply, and don’t rush through the movements. Take your time and add a few extra reps wherever your body feels like it needs them. Save this routine for your next morning mobility session 🧘‍♀️ #mobility #stretching #yoga
MORNING MOBILITY ROUTINE 🌅 A simple full-body mobility flow to loosen up, get your body moving, and start the day feeling good. 1️⃣ Cat-Cow Stretch — 8–10 reps 2️⃣ Deep Lunge to Hamstring Stretch — 8–10 reps/side 3️⃣ World’s Greatest Stretch — 6–8 reps/side 4️⃣ Puppy Pose to Cobra — 8–10 reps 5️⃣ 90/90 Windshield Wipers — 8–10 reps Move slowly, breathe deeply, and don’t rush through the movements. Take your time and add a few extra reps wherever your body feels like it needs them. Save this routine for your next morning mobility session 🧘‍♀️ #mobility #stretching #yoga
What if your best recovery tool isn’t more cardio—but just a few minutes of intentional stretching after your workout? A quick, structured stretching routine can make a big difference: • Hamstring stretch (30–45 sec per side) • Quad stretch (30–45 sec per side) • Chest opener stretch (30–45 sec) • Child’s pose for lower back (45–60 sec) • Downward dog (30–60 sec) • Low lunge (30–45 sec per side) • Lunge rotation (30–45 sec per side) • Pigeon pose (30–60 sec per side) • Shoulder stretch across the body (30–45 sec per side) This simple cooldown can reduce stiffness, support muscle recovery, and leave you feeling lighter, looser, and more mobile in no time.
What if your best recovery tool isn’t more cardio—but just a few minutes of intentional stretching after your workout? A quick, structured stretching routine can make a big difference: • Hamstring stretch (30–45 sec per side) • Quad stretch (30–45 sec per side) • Chest opener stretch (30–45 sec) • Child’s pose for lower back (45–60 sec) • Downward dog (30–60 sec) • Low lunge (30–45 sec per side) • Lunge rotation (30–45 sec per side) • Pigeon pose (30–60 sec per side) • Shoulder stretch across the body (30–45 sec per side) This simple cooldown can reduce stiffness, support muscle recovery, and leave you feeling lighter, looser, and more mobile in no time.
The hamstring stretch you didn't know you needed 💆‍♀️😌 ⁠ Now you know 😉 and you have to give it a try!⁠ ⁠ ⁠ -⁠ ⁠ #yogawithbriohny #alopartner #yogareel
The hamstring stretch you didn't know you needed 💆‍♀️😌 ⁠ Now you know 😉 and you have to give it a try!⁠ ⁠ ⁠ -⁠ ⁠ #yogawithbriohny #alopartner #yogareel
Triangle Pose isn’t only a hamstring stretch. 👇🏼 After 15+ years of teaching Iyengar Yoga, this is one of the biggest things I want students to understand: Going deeper into a pose doesn’t necessarily mean you’re doing it better. In Trikonasana, I’m looking for space and length through the whole body, not just how close your hand gets to the floor. ✨ Widen the stance ✨ Create space through the pelvis ✨ Lengthen both sides of the waist ✨ Then let the chest open When those pieces come together, the pose can feel completely different: more spacious, more supported, and less like you’re just pulling on your hamstring. This is why I love Iyengar Yoga: the details matter. Follow for adjustments that change how yoga feels in your body.
Triangle Pose isn’t only a hamstring stretch. 👇🏼 After 15+ years of teaching Iyengar Yoga, this is one of the biggest things I want students to understand: Going deeper into a pose doesn’t necessarily mean you’re doing it better. In Trikonasana, I’m looking for space and length through the whole body, not just how close your hand gets to the floor. ✨ Widen the stance ✨ Create space through the pelvis ✨ Lengthen both sides of the waist ✨ Then let the chest open When those pieces come together, the pose can feel completely different: more spacious, more supported, and less like you’re just pulling on your hamstring. This is why I love Iyengar Yoga: the details matter. Follow for adjustments that change how yoga feels in your body.
Skipping your post-leg day routine is leaving gains on the table 🛑 Heavy lifting causes micro-tears and muscle tightness. If you don’t restore range of motion and blood flow, you limit recovery, increase injury risk, and stunt future muscle growth. 5 essential stretches to lock in your leg day gains: 1️⃣ Double Quad Stretch (Quads & Knees) 2️⃣ Lying Hamstring Stretch (Hamstrings & Calves) 3️⃣ Pigeon Pose (Glutes & Piriformis) 4️⃣ Seated Forward Fold (Posterior Chain) 5️⃣ Kneeling Quad & Hip Flexor Stretch Hold each for 30–45s per side. Save this for your next leg session! 📌 Follow @nikunj.ascend for more simple fitness tips. #gymmotivation #discipline #trending #foryou #consistency
Skipping your post-leg day routine is leaving gains on the table 🛑 Heavy lifting causes micro-tears and muscle tightness. If you don’t restore range of motion and blood flow, you limit recovery, increase injury risk, and stunt future muscle growth. 5 essential stretches to lock in your leg day gains: 1️⃣ Double Quad Stretch (Quads & Knees) 2️⃣ Lying Hamstring Stretch (Hamstrings & Calves) 3️⃣ Pigeon Pose (Glutes & Piriformis) 4️⃣ Seated Forward Fold (Posterior Chain) 5️⃣ Kneeling Quad & Hip Flexor Stretch Hold each for 30–45s per side. Save this for your next leg session! 📌 Follow @nikunj.ascend for more simple fitness tips. #gymmotivation #discipline #trending #foryou #consistency
Client was enjoying the hamstring stretch… until I added this 😂😭 That moment when the “easy” stretch suddenly isn’t so easy. 🦵😂
Client was enjoying the hamstring stretch… until I added this 😂😭 That moment when the “easy” stretch suddenly isn’t so easy. 🦵😂
I call it “mobility me-time” 💪 Before every lift and run I like to do some version of this warm up. All cobbled together from years of strength coaches, PT, and stealing routines from pro runner friends. • Lunges - forward, backward, crossover x 10 • Hip bridge - double and single leg x 10 • 90/90 hip switch - x 10 • Baby hops - up/ down, cross, switch x 20 • Hamstring stretch • World’s greatest stretch • Down dog #mobility #warmup #runnignwarmup
I call it “mobility me-time” 💪 Before every lift and run I like to do some version of this warm up. All cobbled together from years of strength coaches, PT, and stealing routines from pro runner friends. • Lunges - forward, backward, crossover x 10 • Hip bridge - double and single leg x 10 • 90/90 hip switch - x 10 • Baby hops - up/ down, cross, switch x 20 • Hamstring stretch • World’s greatest stretch • Down dog #mobility #warmup #runnignwarmup
back to up