J Life | April-June 2019 apr-may-19-jlife | Page 7

In these two exercises, the hamstrings and
glutes of your standing or front leg are being
strengthened in a lengthening position. This
contraction is called an eccentric contraction
and provides more strength and stability when
the hamstrings and glutes are elongated. After
performing these two hamstrings exercises,
try your hamstrings stretch again. See if you
notice more stretching sensation along the
back of your thigh.
Please note that it is possible to have tight and
weak hamstrings as well. In this case, I would
recommend improving the range of motion
of your hamstrings position to the 80-degree
angle before adding strengthening exercises.
You may also experience some soreness in the
back of your thighs following these exercises
which can be a good sign that change is
occurring. This soreness should last only 2 to
3 days.
EXERCISE
1
HAMSTRINGS STRENGTHENING
IN STANDING
• Place your foot on a blanket a few
inches away from the wall
• Step your back foot 2 to 3 feet behind
you with the long edge of your foot
parallel to the wall
• Slowly bend and straighten your front
knee without moving the blanket
*If the blanket touches the wall, slowly move out
of the position by taking small steps in with your
back foot instead of trying to pulling your front
foot away from the wall.
Perform 5- 10x’s
on each side
2
• Feel the underside of your front thigh
and inner thigh of your back leg engaging
SINGLE STRAIGHT LEG DEAD-LIFT
• Point both feet straight ahead, shift
weight onto your left leg and lift your right
leg straight back behind you.
• Keep your right toes and knee cap pointing
straight down to the ground by lifting your
inner right thigh more towards the ceiling
Perform slowly and
with control
Work up to 5 to 10
repetitions on each
side to start
This is a balance
exercise, be patient
and practice
• Reach your chest forward and try to lift
your thigh/heel as high as your hip while
keeping your hip squared to the ground
• Reach your fingertips towards the ground.
Keep your standing knee unlocked but
straight
• Feel the muscles working along the back
thigh and outer hip of your standing leg
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